HealthyLife Articles

Tag: sedentary

  • Sit Less, Move More

    Fitness

    Image of generational famiy running and walking at the park.

    Sitting down on the job is bad for your health.

    It’s time to stand up for yourself. No, really. Stand up! Scientists warn that prolonged sitting – even for those who exercise regularly – could be really bad for your health. After four hours of sitting, the genes that regulate glucose and fat in the body can start to shut down. Not only does this add weight to your body, it puts you at risk for a heart attack, obesity, and diabetes.

    Stand for a cause – You!

    Standing engages muscles and promotes the distribution of lipase. This enzyme prompts the body to process fat and cholesterol. It also uses blood glucose and may discourage the development of diabetes. You can also burn up to an extra 60 calories an hour just by standing.

    Rise to the occasion.

    You can start by walking to a bathroom that is farther away or delivering a message to your co-worker in person rather than using email.

    Do This

    Stand up during TV commercials.

    Turn on the radio instead of the TV.

    Go grocery shopping.

    Do household chores.

    During phone calls, stand up.

    Limit TV/computer time to 2 hours a day.

    Take mini stretch breaks at work.

    Walk during lunch breaks.

    Walk after dinner.

    Even Better

    Stretch, do pushups, or fold laundry.

    Dance to the music.

    Park far, far away from entrances and walk.

    Do them often.

    Do leg lifts or march in place.

    Shoot hoops or play soccer with your kids.

    Walk up and down a flight of stairs.

    Walk with a buddy.

    Take the dog with you.

    Action Step

    If you sit at your job all day long, set an alarm on your cellphone (on low) to remind yourself to stand up at least every two hours for more than a minute at a time. Stretch, bend, or take a short walk.

    Page image from the Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Get Out Of Your Seat

    MEDICAL NEWS

    Image of women standing and talking on the phone.

    There are lots of things you can do to keep your body healthy. Eat nutritious foods like fruits and vegetables, get exercise, and see your doctor as needed for checkups. But the American Cancer Society says there’s something else we need to do: don’t sit so much.

    A large study showed that women who sat for more than six hours per day had a higher risk of cancer than those who sat for three hours or less. In addition, studies have found links between sitting for long periods and dying younger, the ACS says.

    But what if you have to sit for your job? There are some ways you can reduce your sitting time:

    *  Stand during conference calls.

    *  Take a quick standing or walking break every hour if you can.

    *  Park farther away from the building.

    *  Walk during your lunch break.

    Remember, every little bit helps. A few minutes of walking here and there can add up to big health benefits.

    © American Institute for Preventive Medicine