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The Easiest Way to Add Years to Your Life
Dangers of Sitting
If you regularly read this blog, you understand how pleased I am that there is a new study that supports my sentiment that sitting too much is not good for your health.
A study by the University of Sydney in Australia found that adults who sat for 11 or more hours a day were 40 percent more likely to die within three years as compared to those who sat for four hours or less each day. This increased risk was independent of things like weight, amount of physical activity and overall health. And researchers from the Pennington Biomedical Research Center in Baton Rouge, La., found that sitting for long periods increases the risk of developing diabetes and heart disease—even for those who reported sitting as few as five hours per day.
If that’s not enough to convince you to get up and move more, consider this: According to Laser Spine Institute, a sedentary lifestyle is one of the worst things for your back, and just being active can help reduce back pain. Ready to get up and move around more? We have some simple ways to get started:
Stand up at Work
If you have a sedentary job, get up and move around periodically throughout the day. Consider investing in stand-up desks, which have been gaining in popularity in recent years. As you may remember, our Editor-in-Chief took the stand-up desk plunge over two years ago and he’s been glad he did ever since.
At a minimum, aim to stand and stretch every 20 minutes. A regular walk breaks can also help to improve circulation and counteract harmful health effects associated with prolonged sitting, including an increased risk of musculoskeletal disorders and varicose veins.
Visit The WireCutter’s review of stand-up desks to learn more about which kind will work for you. You can also find several options here.
Walk With A Partner
Find someone at work you can walk with during your lunch hour or break periods. If you’re at home during the day, try to connect with someone in your neighborhood. If you don’t know anyone, you can join a group of dedicated walkers through MeetUp.com.
Stretch
Regular stretching helps reduce back pain and gets you up and moving more often. It helps increase muscle flexibility, gets blood flowing throughout the muscles, helps prevent injury and keeps your hips more limber. Just stand up periodically throughout the day and perform some stretches. Touch your toes and do some overhead arm stretches and calf-raises—these help keep you moving and improve blood circulation.
The American Academy of Orthopaedic Surgeons recommends this easy stretching exercise that is safe for all ages: Sit straight in a chair and hold onto its sides to maintain your balance. Stretch out one leg so that it is parallel to the floor with the other leg kept firmly on the ground. Raise the extended leg about waist high, and then lower it to return to the starting position. Aim to perform this stretch about 15 times, repeating on the other leg.
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