Regular Movement Is Key For Good Health

Regular Movement Is Key For Good Health

As you cut back on sitting, the point is not to just stand still instead.  As you stand up, you will naturally move too.

According to Dr. James Levine, author of the book Get Up!: Why Your Chair Is Killing You and What You Can Do About It: “When somebody gets a standing desk, they generally stand for several hours a day. But they don’t stand still. A couple of things happen. The first thing that happens is, they generally move from leg to leg and generally change their body posture quite a lot. That weight-bearing and adjustment of weight-bearing has a whole series of physiological benefits to the musculature, the balance in musculature, the visual cortex, the testicular system, and so on.”

Even movement such as fidgeting appear beneficial.

Among women who reported sitting for 7 hours or more a day and hardly fidgeting, the risk of all-cause mortality increased by 30%. Women who reported fidgeting often fared far better, after sitting for 5 to 6 hours a day, their risk of mortality decreased. Further, there was no increased mortality risk from longer sitting time in either the “middle” or “high” fidgeting groups.

People who made a point to get up and walk around for 2 minutes out of every hour increased their lifespan by 33% compared to those who did not. Those who stood up for 2 minutes an hour did not reap the benefits that those who walked around.. This should be over and above any exercise regimen. Admitting this is very hard for most people to do.

Tracking your steps can also show you how simple and seemingly minor changes to the way you move around at work can add up. Recommend using a pedometer, or better yet, one of the newer wearable fitness trackers to keep track of your daily steps.

Other simple ways to increase your physical movement and avoid sitting down at work and elsewhere are, as follows:

1. Organize the layout of your office space in such a way that you have to stand up to reach oft-used files, the telephone, or your printer, rather than having everything within easy reach.
2. Use an exercise ball for a chair. Unlike sitting in a chair, sitting on an exercise ball engages your core muscles and helps improve balance and flexibility.
3. Occasional bouncing can also help your body interact with gravity to a greater degree than sitting on a stationary chair. But this is a concession and it is still sitting, so standing would be a better option.
4. Use an upright wooden chair with no armrest, which will force you to sit up straight and encourage shifting your body more frequently than a cushy office chair.
5. Set a timer to remind you to stand up and move about for at least 2 to 10 minutes each hour. You can either walk, stand, or take the opportunity to do a few simple exercises by your desk, like those mentioned above.

Keeping your children moving, too.

Sit less, Eat healthy, Live lively.

HeffX-LTN

Paul Ebeling

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