The Dangers of Sitting and How to Combat Them
The amount of time you spend sitting each day can impact both how long you live and your quality of life. According to the Institute for Medicine and Public Health, Americans typically spend about 6 hours a day glued to a computer, driving, or lounging in front of the TV. This “sitting disease” is one of the biggest health issues in America today. A recent study shows that having a sedentary lifestyle can actually shorten life expectancy.
Dr. James Levine, an endocrinologist and professor of medicine at the Mayo Clinic in Minnesota, conducted some of the first research on this issue. He explains that modern technology has drained most of the physical activity out of our lives. We can shop, pay bills, work, and keep in touch with friends without ever getting up. According to Levine, the enzymes in our body that burn fat start to shut down when we sit too much. If you sit all day, your body’s ability to burn fat drops by 50%.
When you sit for long periods, your body’s metabolism starts to slow down. Our muscles are designed to move, and when they’re not used, our circulation slows, and we burn fewer calories. Inactivity also affects blood sugar levels and increases the risk of heart disease because enzymes that regulate blood fats aren’t active. Additionally, limited movement can negatively impact mental health since less blood flow means fewer feel-good hormones are reaching the brain.
Although regular exercise and a healthy diet are essential, a new study suggests that simply staying active throughout the day can improve health more effectively than intense workouts. Here are some tips to stay active:
1. Take the stairs. Just two minutes of stair climbing five days a week burns as many calories as a 30-minute walk.
2. Dance. Dancing is a fun and healthy way to move, and you don’t need a dance floor or a partner.
3. Clean daily. Tidying up for an hour each week can burn enough calories to lose four pounds a year.
4. Spend more time outside. Activities like walking the dog, biking, or visiting neighbors are great ways to get moving.
5. Stand when talking on the phone. Standing up while chatting helps you stay off the chair.
6. Park further away. Parking on the edge of the lot can add extra steps to your day.
7. Use public transportation. Commuters in North Carolina who switched to public transport lost over six pounds in 18 months.
8. Shop at the mall. Walking around and carrying bags can burn 147 calories an hour.
9. Do desk exercises. Simple moves like heel lifts, toe lifts, and stretches prevent muscle stiffness and reduce stress.
10. Walk faster. Brisk walking burns more calories, strengthens leg muscles, and is good for the heart, lungs, and mental health.
By incorporating these simple activities into your daily routine, you can significantly improve your overall health and well-being without needing a hardcore workout regime.
