All types of movement and activity matter and make a necessary amount of difference. So hop on a bike and pedal to your office. After a few weeks, it will become second nature and you'll likely even start to enjoy it, no matter how exercise resistant you may be.
The aerobic exercise only and yoga only groups showed similar reductions in blood pressure, total cholesterol, triglycerides, LDL, weight and waist circumference. However, the combined yoga and aerobic exercise group showed a two times greater reduction compared to the other groups. They also showed significant improvement in left ventricular ejection fraction, diastolic function and exercise capacity.
Researchers took 31 sedentary individuals with otherwise healthy profiles and split them into two groups. Each group had a different exercise protocol and a 10-minute time commitment that included a warm-up, cool down and recovery time period. The sessions were done over the course of a six-week period at three times a week. The first group did 20 second intervals of climbing as fast as they could while the second group climbed up and down a flight of stairs for at least 60 seconds.