Filed under: Exercise
You’ve heard it all before: You need to get at least 30 minutes of moderate to intense exercise each day to help prevent chronic disease and improve your health. But what do you do for the other 23½ hours? If the answer is sitting (or sleeping), then you might have what is known as “sitting disease.”
It sounds like a joke. Unfortunately, it’s not. If your typical day is spent sitting at a desk, sitting while commuting, sitting down for dinner and TV afterwards, and then going to bed, you’re putting yourself at a greater risk for chronic diseases such as heart disease, diabetes, high blood pressure, and even cancer. Studies consistently show that the more time you spend sitting or lying down, the greater your risk for chronic disease and early death. The simple act of standing up has even more physiological benefits when compared to sitting. The “active couch potato” phenomenon shows that even people who are relatively fit and meet the minimum requirements for daily exercise still exhibit risk factors for metabolic syndrome and other chronic diseases as sitting time increases. Sure, you might take the dog out for his morning walk, or maybe you even did PT before work; but the truth is that the more time you spend sitting the rest of the day, the greater the risk for disease.
You can see from the infographic below (from the American Institute for Cancer Research) that even those who engage in moderate amounts of exercise and physical activity are still at risk for cancer if 12 or more hours in the rest of their day is spent seated or lying down. The risk gets lower as people move more and sit less during the day.
Time is often a major reason that people say they don’t get enough exercise or physical activity during their day. It’s true that work can get busy, but it might just take a little creativity to turn it into a productive work AND physically active day. Here are some tips to help get you up and out of your fancy ergonomic chair.
- Bike or walk to work if possible.
- Take the stairs instead of the elevator (or at least partway if you work on a high-up floor).
- Turn your meeting into a walking meeting.
- Walk down the hall to give someone a message rather than email or call them.
- Stand up while talking on the phone.
- Don’t eat lunch at your desk; walk to the cafeteria or a nearby park, even if you packed your lunch.
- Find out if you can get a standing or walking desk at work.
- Buy a pedometer to track how many steps you take per day.
Doing what you can to increase the amount of time you spend standing, exercising and being physically active will improve your chances of a longer and healthier life,