It’s time to get up and start walking around!
Research shows that sitting for long periods of time is linked to a number of health risk factors including heart disease, diabetes, metabolic syndrome, and obesity.
This certainly is a serious matter if you happen to be physically inactive and have a desk job.
From an evolutionary stand point, we were not made to sit for long periods of time. Our ancestors were hunters and gathers, not ‘sit in front of a computer all day’ kind of people.
Today’s demanding workforce has forced us to become much more sedentary than ever. According to the New York’s Times, we now sit for an average of 12-16 hours a day (50-70%). To put this into perspective, if you sleep anywhere between 6 to 8 hours and sit for the next 12 to 16 hours, you’ve only been active for a maximum of 6 of the 24 hours in your day! The same article points out how diabetes comes into play. It states, “When muscles don’t contract they require less fuel, and this surplus of fuel in the form of blood sugar accumulates in the bloodstream, contributing to diabetes risk and other health concerns.” (HOLY MOLY!)
My best advice is to get up every 20 minutes and move around. If you’re at work, take a quick break by walking to the water fountain, drop off mail, or stretch. If you find it hard to do this, set a timer on your phone or your calendar; it only takes a few days to form any habit. If you can, invest in fitness ball to sit on at work. From personal experience, I can tell you that I tend to sit less when I’m on my fitness ball at work. I’ve noticed that I stand up more when I use my ball than when I sit on my normal chair. When sitting on my ball, I’m constantly balancing myself thus recruiting more muscle activation.
At home, it’s equally important to stay active. Keep in mind that your days off of work are certainly not a hall pass for sitting around watching tv all day! The Journal of the American College of Cardiology concluded, “Recreational sitting, as reflected by television/screen viewing time, is related to raised mortality and CVD risk…. inflammatory and metabolic risk factors partly explain this relationship.”
In conclusion, strive to stay active and avoid sitting for long periods of time. Add to your good health by staying active even on the weekends. Make it a point to stand up as much as you can, take walks, play outdoors or indoors, practice yoga, stretch, foam roll, or simply do housework. Whatever you decide to do, I can assure you that it will be better than sitting around!
Stamatakis E, et al. Screen-based entertainment time, all-cause mortality, and cardiovascular events: Population-based study with ongoing mortality and hospital events follow-up. Journal of the American College of Cardiology. 2011;57:292.