Raise your hand if you’ve found yourself sitting more in these last two months of quarantine than ever before.
Me too.
That’s why when I read this statement the other day, it was like a punch right in my gut.
“Sitting is the new smoking”
Ouch.
The article I read when on to say that obesity is often called “the sitting-disease”.
Okay, that may be a little dramatic. However, it is true that a sedentary lifestyle can be extremely harmful to our health.
Research shows that people who spend more than eight hours per day sitting have a similar risk for death as smokers and obese individuals.
Sitting too much is linked to anxiety, depression, poor digestion, weight gain, lower back issues, heart disease, and certain types of cancer.
This is not the kind of news you want to get after being in quarantine for the last 10 weeks.
But there is good news! One study with more than one million subjects found that just 60-75 minutes of moderate-intensity activity each day may actually eliminate the high mortality risk associated with sitting!
So, in other words, simply getting up and moving around every 30 minutes may actually prolong your lifespan!
Here are some tips that can help you build activity into your day:
- Be Purposeful!
Be on the lookout for every day activities that increase your energy expenditure — outside of the gym! This can be easier than you think! Try things like parking further from the door, taking the stairs, gardening, or light house work! Being purposeful about these every day activities can not only combat the effects of sitting, they may even help you lose weight! - Stand!
Did you know that just 30 minutes of standing can boost your metabolism by up to 90%!? In addition, standing promotes good digestion and engages more muscle groups than sitting does. If you find that you spend most of your day sitting, try to stand 8 minutes for every 20 minutes you sit! You will experience these benefits in no time! - Keep your Eyes Wide Open!
If you have a job where you spend most of your time seated, you can still find creative ways to build activity into your day. Use your lunch break to take a walk, get a standing desk, or be purposeful to run errands. If you keep an eye out for activities, you just might find them! - Use Technology!
I don’t know about you, but I have never been as thankful for technology as I have been these last 2 months! Without technology, we wouldn’t have been able to keep in touch with family, friends, or even continue to work while on quarantine! There are even more benefits to technology – as you can use smartphone apps, activity trackers, or even a simple pedometer to track your daily activity. Try working up to 10,000 steps daily. - Move your Body!
Completing at least 30 minutes of moderate-intensity exercise is the best way to combat the negative effects of sitting. We can help you with this at Maple Tree – even if you are not a current patient of ours! We are offering all of our online exercise and nutrition programs free of charge for everyone, and also provide free online exercise classes through our facebook page and zoom platform! We are here to help you stay active, no matter what your circumstance!