Many activities in our society revolve around sitting- from work to leisure time. In fact, the average adult spends 6.4 hours of every day sitting, taking only 4,000 to 5,000 of the recommended 10,000 daily steps. So, what can you do about it? Here are reasons why you should move and a list of strategies to get moving and counteract the negative effects of sitting.
First, some tough love: it’s not easy to change your habits. If it were simple, then we would all be getting 10,000 steps per day and we wouldn’t be having this conversation. YOU need to be the one to put one foot in front of another (literally) and start the change. I’ll be here to support you along the way.
Risks of Excessive Sitting
If I haven’t convinced you yet, according to Mayo Clinic, research has linked excessive sitting to:
- Increased risk of high blood pressure, diabetes, obesity, metabolic syndrome, cancer, and cardiovascular disease;
- Muscle and joint stiffness;
- Back pain;
- Poor mental health;
- Increased mortality rate,
Tips to Get Moving
And now for the good news! Try these strategies to increase your physical activity and reduce the risks of prolonged sitting.
- Set an alarm to every 30-60 minutes reminding you to move. Use this time to take a quick walk or stretch.
- Set your step target for the day. First, measure your current average daily steps. Now aim to get 1,000 steps above it. Add 1,000 steps to your daily goal every two weeks until you are getting at least 10,000 per day.
- Take stairs whenever possible.
- Stand while talking on the phone or watching television.
- Use an adjustable standing desk if available.
- Practice good posture while sitting. Keep your spine straight with shoulders relaxed back.
- Plan your weekly workouts. The recommended amount is 150 minutes of moderate-intensity activity, 75 minutes vigorous-intensity activity, or a combination of both.
- Include mobility and stretching exercises into your routine. Stay tuned for my next blog on this topic!
Now Go Move!
The thoughts and information set forth on this website are not intended to provide medical advice and are not intended to treat, diagnose, or prevent any disease or ailment. The material provided on this website is for informational purposes only and should never be used in lieu of formal medical diagnoses or treatment with a qualified physician. All individuals should undertake a complete physical before commencing any diet, exercise or health program.
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