Sitting Is the New Smoking
Sitting for
prolonged periods of time has been called the "new smoking" due to
increased health risks. According to a study in the 2015 Annals of Internal
Medicine, "Prolonged sedentary time was independently associated with deleterious
health outcomes regardless of physical activity." Outcomes associated with
sitting for prolonged periods of time included an increased incidence of heart
disease, diabetes and cancer.
The Canadian
researchers' conclusions were based on pooled data from 41 international
studies. "More than one half of an average person's day is spent being
sedentary — sitting, watching television or working at a computer," said
Dr. David Alter, Institute for Clinical Evaluative Sciences, and senior author
of the study.
Exercising for
a half hour daily helps, however, it isn't enough if we're inactive for the
remaining 23 plus hours. The effect was most pronounced in people at lower
levels of physical activity than at higher levels. Here are some tips to get
you started sitting less and moving more. Check those you could do — you may be
surprised how easy it is to add more activity to your day.
1.
Take
a 1—3 minute break every half hour or so during the day to stand and move
around. You could fit this in with some of the activities cited below. For
example, taking the stairs, walking during a break or noon time, etc.
2.
Walk
over to your colleagues' desk to talk versus emailing, instant messaging or
calling them. Stand once you get there.
3.
Schedule
a regular 5—10 minute physical activity break into your day, such as 10 minutes
of activity at 10 a.m. and again at 2 p.m.
4.
Use
some type of fitness tracker that counts your steps or miles. Work up to 10,000
or more steps (about 5 miles), a guideline recommended by several health
organizations.
5.
Set a
timer to remind you to get up and move. There are several apps (both free and
at a slight cost) that signal when a time you designate has passed. Also, some
wearable fitness trackers remind you when to move. Use your favorite search engine
to locate some possibilities, using such phrases as: "apps that encourage
moving more" or "fitness trackers that encourage moving more."
6.
Use a
wearable fitness tracker or smartphone app that lets you form a group with
friends on your device (tablet, computer, smartphone). The motivation of others
moving may motivate you also.
7.
Participate
in physical activities with your children, such as bike rides, Frisbee throws
and walking the dog together.
8.
Walk
up and down the soccer or football field while your child is playing.
9.
Park
your car farther from your destination.
10.
Use
the stairs.
11. Cook more of your meals — you'll move more
than getting your meal at a drive-through restaurant or sitting in a
restaurant.
12.
Pack
a sack lunch and save some time during your lunch break for a walk.
13.
Buy a
jogging stroller and jog or walk with your child.
14.
Form
a work group for walking — maybe strolls to the library over lunch break.
Source: Alice
Henneman, Extension Educator, Lancaster County Extension, University of
Nebraska Extension
No comments:
Post a Comment