In computer-based culture, the dangers of sitting all day are real. Thus, if you have a job or lifestyle that requires a lot of sitting, let’s highlight how to easily reduce the health risks. Drawing our awareness to the habits of the physical body, we can learn simple strategies to help keep our physique in tip-top condition for the long haul. Without emotional attachment, it’s important to realize that sitting can cause health complications and even shorten your lifespan. No worries! This is an opportunity for creativity. You can still stay fit by finding other ways to spend more time on your feet. In fact, a recent study found that walking for just 2 minutes each hour can make a big difference. So, what are we waiting for?!
Benefits of Sitting Less
The American Heart Association suggests at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise on a weekly basis. Sometimes, that doesn’t feel as accessible in our schedules as we’d like. However, there are many practical ways to overhaul a sedentary lifestyle. For the 80% of Americans who find it difficult to keep up with the minimum amount of exercise experts recommend, usable strategies are needed to overcome the obstacles of being chained to a desk all day. First, we need to really understand our WHY. The better we understand the reason for making a change, the easier it is to maintain long-term motivation to reinforce the behaviors. Really sink into how reversing the dangers of sitting can improve your life.
1. Strengthen your heart.
Sitting down slows your circulation and speeds up muscle loss, both of which take a toll on your heart. On the other hand, physical activity helps to prevent heart disease and even reverses some risk factors.
2. Avoid illness.
Prolonged sitting has also been associated with diabetes, cancer, and other conditions. A daily walk could mean fewer doctor visits and a longer life.
3. Lose weight.
Naturally, you burn more calories jogging than lounging on the couch. Think about how much better you look and feel when you stay trim. Plus, exercise is safer than crash diets that may not provide essential nutrients.
4. Enhance your mood.
Sitting affects your mind as well as your body. Boost your spirits with a gentle workout. You’ll probably find yourself thinking more clearly too.
Make Two-Minute Walking Breaks A Reality
Now that we know our why, let’s get down to making some changes. Try these suggestions for brief walking breaks and other ideas to spend less time sitting and getting your heart pumping instead. The dangers of sitting are real, but our dedication to health can turn that around in no time.
- Break up tasks.
- Divide your assignments into 60-minute segments. That’s about as long as most adults can concentrate, so you may even increase the quality of your work.
- Create triggers.
- If you still tend to lose yourself in the flow, develop signals for when to stand up. Maybe you want to program an alarm on your computer, or time yourself according to your favorite radio news program.
- Engage in other light activities.
- Any gentle task can be substituted for walking. Tidy up the break room or do a few leg raises. If you’re at home, you could weed the garden or dance a few steps.
- Talk with your boss.
- It may help to let your boss or coworkers know in advance why you’re changing your routine. They may want to join you, Other Ways to Reduce the Risks of Prolonged Sitting
- Exercise regularly.
- While a two-minute walk is a good start, there are advantages to additional exercise. More intense workouts will condition your cardiovascular system, thicken your bones, and sharpen your mind.
- Eat a balanced diet.
- Studies show that adults who sit more, snack more. Try drinking a glass of water or tea to curb your appetite. Prepare healthy food you can nibble on anywhere, like yogurt or peanut butter on apple slices.
- Stretch your hips and back.
- Sitting puts a lot of pressure on your spine and hips. Stand up and stretch every hour. Bend forward keeping your torso close to your legs. Raise one leg, bend your knee, and gently press your leg across the front of your body.
- Turn off the TV.
- Do you sit in front of the TV after sitting at your desk for eight hours? Visit the gym or go out with friends instead. Hold onto your desk job while you take care of your body and mind. Strategic breaks and other healthy habits will help you live a longer and more active life.
Don’t let the office environment make the dangers of sitting a health risk in your life. Remember, when we take the time that it takes to make our physical health a priority, our life benefits tenfold. There is a lot of life to be embraced that exceeds the mileage we put in chairs and on screens. For now, get some mileage on your feet instead! Try Yoga, walk the dogs, or invent new ways to increase your health while tuning your life into opportunities for bliss.
Take the Time.
Live Your Best Life.