Working At A Desk All Day? Stand Up, Move For Good Health
The 1st step to changing our behavior is recognizing there is a problem.
Experts recommend monitoring our sitting time, because once we know how long we spend sitting you can take steps to reduce it.
Dr. David Alter authored a study that found prolonged sedentary time was “independently associated with deleterious health outcomes regardless of physical activity.”
Increases in all-cause mortality, heart disease incidence and mortality, cancer and type 2 diabetes were all linked to too much sedentary time.
He suggests monitoring sitting time and then setting reasonable goals to reduce it.
He told TIME Magazine:“Next is setting achievable goals and finding opportunities to incorporate greater physical activity, and less time sitting into your daily life.
For example, at work, stand up or move for one to three minutes every half hour; and when watching television, stand or exercise during commercials.”
We working a desk job spending some time either sitting or standing, remember that this can often be interspersed with regular movement.
For instance, pace while talking on the phone and break up periods of sitting or standing by doing simple exercises at the desk.
People who get up and walk around for 2-3 mins out of every hour increased their lifespan by 33% compared to those who did not.Those who stood up for 2 mins an hour did not reap the benefits that those who walked for 2 mins did.
This is an important point, as we want to avoid the mistake of simply swapping 1 sedentary activity, sitting, for another, stationary standing.
More Movement, not just standing is Key
Researcher Melvyn Hillsdon of the University of Exeter, explained:“ … the problem lies in the absence of movement rather than the time spent sitting itself … Any stationary posture where energy expenditure is low may be detrimental to health, be it sitting or standing.”
For instance, too much standing can lead to back pain, varicose veins and even worsening of conditions like heart disease and arthritis.
On the other hand, standing for at least 6 hours a day may reduce your risk of obesity by up to 35% depending on gender.
So, strive for a balance between sitting, standing and moving.
One of the best ways to do this is to monitor not only your sitting time but also the number of steps you take each day. There are more than 300 peer-reviewed research studies looking into the health effects of taking 10,000 daily steps.
Among them are studies showing this simple intervention may lead to weight loss and lower blood pressure.
According to the UK’s National Health Service (NHS), the average person only walks between 3,000 and 4,000 steps per day.
Part of what makes a goal of 10,000 steps a day so important is that it gets one up and out of the chair and moving.
Some people are hesitant to give up their chair, but this does not have to be an all or nothing commitment.
After sitting for a time, just make a conscious effort to stand up. Change position, stretch, or jog in place.
Get in the habit of walking to talk to co-workers instead of sending e-Mails, or walk to talk to your neighbors instead of driving.
Our ancestors did not spend long hours in 1 position each day, the movement of a hunter-gatherer includes a variety of body positions and movement broken up by occasional sitting and standing still.
Even when we sit, we change things up by using an exercise ball for a chair or perching on the edge of a bench.
Having a meeting at work, suggest that the Team talks while out for a walk.
At home, look at your couch as a temporary stopping point, not a place to plant yourself for the afternoon or evening.
As with many aspects of a healthy lifestyle, once in the habit of moving more people find they feel better for it and it will become 2nd nature.
Eat healthy, Be healthy, Live lively
HeffX-LTN
Paul Ebeling
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