Are You in a Bad Situation?
Many Americans sit for eight to 10 hours a day, which can lead to a range of health issues. Prolonged sitting has been linked to obesity, muscle weakening, spinal stress, poor blood sugar regulation, and decreased blood circulation throughout the body.
"Sitting is actually aging you faster," says Katy Bowman, a biomechanist and author of "My Perfect Movement Plan." The American Heart Association warns that excessive sedentary time increases the risk of heart disease, diabetes, and early death.
A UC San Diego study found that older women who sat more than 11 hours a day had a 57% higher risk of premature death than those who sat less than nine and a half hours a day.
The Physical Activity Guidelines for Americans recommend that adults aim for 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per week. However, as University of Houston muscle physiology professor Marc Hamilton notes, "30 minutes a day of exercise can’t immunize you from what you do the other 23-and-a-half hours."
Our bodies were built to move all day, not to be idle and stationary with a metabolic rate similar to a person in a coma.
Be More Active
Dr. Geoffrey Whitfield, an epidemiologist at the Centers for Disease Control and Prevention, recommends exercising more, perhaps even an hour a day. Walking can do wonders for the body, burning calories, reducing the risk of heart disease and stroke, lowering blood pressure and cholesterol, strengthening the heart and leg muscles, improving bone density, boosting mood, relieving stress, and enhancing sleep.
Make Time to Move
Set a timer to ensure you move at the office, even if it’s doing something small like marching in place. Park as far away as you can, grab water from the farthest fountain, or take the stairs instead of the elevator to sneak in more steps. You may also want to invest in a desk treadmill.
Consider a Standing Desk
A standing desk may allow for more movement and burn more energy, but buyer beware. A new study from Australia found that over the long term, standing doesn’t improve cardiovascular health compared to sitting and could actually increase the risk of vein problems and blood clots.
Fidget
Even while sitting, you can tap your toes, flex your feet, roll your ankles, extend your legs, or do some upper-body stretches. Read your email with your arms stretching overhead or while twisting your shoulders to the right and left. Other experts recommend changing your body position every 15 to 30 minutes, adjusting your leg, pelvis, and spine positions, and alternating between 30 minutes of work standing and 30 minutes seated.
Conclusion
Prolonged sitting can have severe consequences for our health. It’s essential to make a conscious effort to be more active, make time to move, consider using a standing desk, and fidget while sitting. By incorporating these simple changes into our daily routine, we can reduce the risks associated with excessive sitting and lead healthier, more active lives.
FAQs
Q: How much physical activity should I aim for each week?
A: The Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per week.
Q: Can I really get a good workout by just walking?
A: Yes! Walking can do wonders for the body, burning calories, reducing the risk of heart disease and stroke, and improving overall health and wellness.
Q: Is it true that standing desks can be harmful?
A: Yes, a new study from Australia found that over the long term, standing doesn’t improve cardiovascular health compared to sitting and could actually increase the risk of vein problems and blood clots. Buyer beware!
