“Sitting”, says Dr. James Levine, “is the new smoking.” He has studied the dangers of sedentary life has for more than 15 years. His research shows that sitting too much – is bad for health. He is an Aendocrinologist at the Mayo Clinic
More than 6 hours a day drives up blood pressure. Increasing the risk for diabetes, obesity, depression and some types of cancer. People with chronic illnesses see an increase in their symptoms. That is just the beginning.
Regular exercise is not enough to counterbalance the dangers of extensive sitting. Especially with Americans who on average sit for 9.5 hours a day.
The answer is to get up and move around as often as you can, at an easy pace for as long as possible.
This used to be more part of the everyday life but has changed a lot. With all the technology around us we can do most of what we need to do at the comfort of our chair.
This is part of the explanation why nations are getting heavier than older generations. Even with all the fitness available today.
Day to day life required more active lifestyle 50 years ago. Slow walking can more than double your metabolic rate compared to sitting. It is thus, so obvious how critical just a little more activity can be to our health.
How can we increase our activity over the day? Here are a few suggestions:
1. Walk while you Talk
Most of our meetings are in a social setting. Sitting down at a table in boardrooms, restaurants and cafe´s. Try too for a walk while talking, this is especially simple if there are only two or three of you. You will most likely eat less, move more and even have a more clear mind. That is, think better. Walking can help ideas and creativity flow, just ask Steve Jobs.
2. Talk and be Mobile
Most of us sit while talking on the phone. Before the age of cell phones we had to sit at our desk while talking on the phone on our desk. If you are talking on your mobile phone, use the opportunity to stand up and walk around. Most likely you will feel more enthusiastic and awake. Making a better impression by being active while talking.
3. Take a Regular Break
After 20 minutes ligaments and soft tissues start do deform in the same position. This changes your body into a permanent chair-shaped appearance. Reduce this by standing up every 20 minutes to stretch. Refocusing your eyes and be ready to attack the task at hand.
4. Work it out Wherever Possible
I use the stairs every time possible instead of the elevator. Parking the car further away is a great opportunity to walk the extra minute. It is easy to always take the shortest route and hop on the elevator. If you can walk to the office or to a meeting use the opportunity and do that. You will feel more refreshed and ready to take on the next project.
5. Go for an Eye to an Eye
Stand up and figure out the answer to your problem. This could be better than sending an e-mail. Walk to your colleague and see if they can help you with the answer. You might get some activity as well as the solution to your problem right away.
6. Be Active with your TV time
Believe it or not the national average is around 5 hours of watching. This is a perfect opportunity to do some activity. Do some stretching, yoga postures, sit ups or some pilates. Focus on postures that help you wind down and relax after a stressful day. You will sleep better, stay more active and feel less guilty watching all that TV.
7. Active Family Time
Make everyone in your family involved. Inform them that you are trying to stay more active during the day. Including a better diet as well as creating a balanced lifestyle. Play outside instead of going to the movies. Play an activity game instead of a video game and if you need to play video games do it standing up.
Adding more activity to your everyday life reduces the pressure of sitting to much. Also the need to be doing exercises every day to stay fit. This way you will be a role model to your kids and family that regular activity is important. That is one of the most important things you can teach your kids.