Sit Less Move More Extend Your Life
SIT LESS MOVE MORE…
Did you know that sitting is considered the new smoking? It is considered sedentary behavior and can shorten your life, particularly from heart disease. People are encouraged to walk now more than ever, before. It has been researched and discovered how too much sitting or lying down during waking hours can adversely affect ones health.
Walking
Walking should be done at a comfortable pace. It’s okay to start slowly and then work yourself up to a brisk pace. Brisk walking is when you take 120 steps per minute.
You might choose to break up your walk times into two separate intervals, or maybe even three. You can improve your health by taking small strides toward your ultimate goal, which should be to walk 6,000 steps a day (to maintain good health) or 10,000 steps a day (to lose weight).
I equate walking 6,000 steps to approximately one hour of walk time. Even if you can only walk for 10 minutes at a time, it still adds up. For instance, the fat levels
in your bloodstream are highest after eating, so, taking a slow stroll after a meal for only 10 minutes would be a good time to walk.
As a general rule, try not to sit more than three hours per day. Keep in mind, you may be getting enough exercise but that does not mean you still aren’t sitting too much. All of the sitting you do in a day, adds up. You sat to eat breakfast, at school or work, in the car, in front of the TV, and on the toilet.
Be creative! Think of ways to sit less and move more. At the grocery store, we usually try to find the shortest line, right? Well, look for the longest line next time. This will give you more standing time. It may even teach you more patience, as an added bonus.
Ten creative ways to get more steps in your day:
- Park as far away from work or the grocery store as you can.
- Take the stairs, instead of the escalator or elevator.
- Take a break from your computer every thirty minutes.
- Do chores during commercials.
- Stand while talking on the phone.
- Offer up your seat on the bus or train. This will not only benefit your health but it will be a kind gesture to someone, especially an elderly person.
- If you must sit, opt for some sort of stool, instead of a traditional work chair and use the perching position.
- Set up your work space so that things are not at arm’s length. This will require you to get up and walk to the other side of your desk to retrieve the items you need.
- If you attend an outdoor event, don’t bring a chair.
- If you have a pet, take them for more walks. If you can’t walk more times per week, then walk longer distances.
- Buy a height adjustable standing desk. This type of desk allows you to switch between sitting and standing while working.
Love and Light,
Suzy