If you sit more than 30 minutes at a time for more than six hours a day, you are at higher risk of death from all causes. Even an hour of physical activity daily cannot undo the damage caused by too much sitting.
You can lower your health risk by standing up for only a few minutes every half hour. One way to make sure you do this is to get a free reminder app for your laptop or smart phone. With a reminder app, you decide how often you want to take a break from work to stand, stretch, walk around, or do some aerobic or resistance exercises.
Visit Whole Family Living, www.wholefamilyliving.com/apps-to-helpyou- move-more-at-work/, for a review of the many reminder apps available.
Most adults spend half their waking day sitting behind a desk, in front of a computer or TV, or riding in a car. Sitting is linked to a higher risk of cancer, heart disease, and type 2 diabetes. Research shows a 14 percent higher risk of these chronic diseases among those who sit for eight or more hours daily. Everyone who engages in prolonged sitting can be at risk, even those who are physically active each day. Prolonged sitting is a lifestyle risk factor that can be addressed by changing lifestyle habits. See the list below for ways to get more activity into your day.
Source: American College of Cardiology; Study Bolsters Link between Heart Disease, Excessive Sitting; March 2015
3 Ways to Move More:
1. Sit less. Notice the time you spend sitting and break up long stretches with movement. Pace while talking on the phone. Take the stairs instead of the elevator. Take a walk during lunch.
2. Engage in aerobic exercise about 30 minutes each day. Aim for 150 minutes a week of moderate-intensity aerobic exercise (activity that causes your heart rate to increase).
3. Do resistance training at least two days a week. This type of exercise challenges major muscle groups to near exhaustion in 8–12 repetitions.
Always consult your health care provider before beginning any new physical activity routines.
Walk Your Way to Fitness
This publication includes a sample walking program, a “talk test,” and tips on comfortable clothing.