the dangers of sitting

​Lately there has been a lot of research into the ill effects being sedentary has on our bodies.   During the day most of us are tied to a desk and remain there for long stretches of time.   We commute to and from work in our cars, and return home only to sit in front of the TV.   

​Sitting is now being called the new “smoking” and it’s no wonder; take a look at what sitting for long periods of time can do to your body:
 

• Shortening of the hip flexors reduces the strength and muscle tone of the glutes and hamstrings

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• Excessive pressure is placed on the lower back, again due to the shortening of the hip flexors

 

• Sitting for longer than 360 minutes per day increases your risk of being obese by 2.5 time than someone who sits less than 30 minutes per day

 

• Sitting with poor posture places your head in a forward position, tightening the upper back muscles

 

• Sitting for longer than 8 hours reduces your aerobic capacity and elevates your LDL.  That’s the bad cholesterol.  It also increases your risk for high blood pressure and coronary artery disease

 

• Increases your risk for Type 2 Diabetes

 

• Sitting for more than 8 hours combined with minimal physical activity can increase your risk factor for developing cancer and is considered a risk factor for premature death.

 

• Our bodies were meant to move and although our society is set up to promote sitting we must do something to change that.  Your health depends on it.  

how to incorporate movement into your day

• Reduce your sitting time to fewer than 3 hours a day.
• Watch less than 2 hours of television
• Use a standing desk
• Take the stairs  
• During a coffee break take a walk around the office
• Set an alarm on your computer to remind you to get up from your desk.  Use this time to walk or even do some chair exercises
• Exercise during commercials.  You could keep a mat and light hand weights next to your favorite chair
• Go for a hike with your kids   
• Have walking meetings!  They're a great way to get you thinking outside the box.
• Wear and activity tracker, the awareness alone will make you get up and move
• If you are able, put a piece of cardio equipment in your office.  Hop on for 5 minutes throughout the day
• Take your dog for a walk or play with you dog in the yard
• While on your cell phone (at home or at work) pace.  You’ll be amazed at how many more steps you get in a day.
• Try biking it to work instead of taking your car

The hardest part of any lifestyle change is getting started.  Some of these ideas may seem impossible to you, but you don’t have to do all of them you just have to get started. 

One way to help you make the changes is to start spending your time with others who share your interest in living a healthier lifestyle.   Ask your co-workers at work and family members at home to join you in making these changes.  
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You can also join my private Facebook group.  It’s a free supportive community to help you on your road to good health.  Even if you’ve never exercises at all, or it’s been years, I can help guide you, answer your questions, and provide support.  Join today by clicking here: Weight Loss After 50 

What do you do to keep yourself moving throughout the day? Share in the comments below.