Days after sharing workout tips for desk warriors, Arnold Schwarzenegger brought back the topic again and shared insights on how to stay fit despite not going to the gym. The bodybuilding icon highlighted the dangers of prolonged sitting and shared practical advice for staying healthy, even if you can’t make it to the gym.

In his latest newsletter edition, Schwarzenegger pointed out that reducing sitting time can significantly improve health. According to the newsletter, “New research found that reducing the time you sit daily could improve your blood pressure, similar to exercise.” This statement might not be surprising, but the extent to which it can help is remarkable.

He further mentioned that elevated blood pressure is a major risk factor for heart disease. Alarmingly, the more you sit, the higher your blood pressure is likely to be. “Some estimates show that we spend up to 60 to 80 percent of the day sitting as we age,” added the Terminator. Arnie suggested that small adjustments can make a big difference.

The adjustment researchers recommend, “reducing sitting by just 30 minutes per day dropped systolic blood pressure by 3.5 mmHg, which is just a little less than exercise and a little more than what’s seen with weight loss.” Schwarzenegger shared practical advice for reducing sitting time and promoting health, particularly for those confined to desks.

Drawing from research, he said we can learn from a study where people did things to sit less. One idea is to set a reminder on your phone to stand up every hour. Another is to use a standing desk, so you’re not sitting all day. Schwarzenegger also said it’s good to take short walks three or four times a day. By doing these things, he thinks we can reach the goal of moving for 150 minutes each week, which is great for our health. Even earlier, Schwarzenegger warned about the dangers of sitting too much at a desk.

Get fit without going to the gym: Arnold Schwarzenegger

He suggested taking short breaks to move around, like walking for two minutes every half hour or doing 15 chair squats. These simple activities can help keep your muscles healthy and use up the calories you eat, preventing them from turning into fat, Arnie explained in the newsletter. Schwarzenegger emphasized, “Even just standing up and sitting down in your chair can make a difference.”

Studies show that these movements help your muscles absorb and use amino acids better. “Sitting for long periods isn’t just bad for your backside; it can harm your heart and brain too,” Schwarzenegger cautioned. So, take Schwarzenegger’s advice and spend just a couple of minutes moving around during your workday. By making some adjustments and incorporating a few good habits you can drastically boost your health even without going to the gym regularly.