Are you in bad shape?
many americans sit for eight to 10 hours a day – Harms their back, hips, waist and heart. Sitting for long periods of time can lead to obesity, weak muscles, spinal tension, poor blood sugar regulation and decreased blood circulation throughout the body.
“Sitting actually makes you age faster,” says biomechanist and author Katy Bowman. “My perfect activity plan,” told Thursday New York Times,
The American Heart Association has warned that increases the risk of excessive sedentary time heart diseaseDiabetes and early death.
and a UC San Diego study Published in February found that older women who sat for more than 11 hours a day had a 57% higher risk of premature death than those who sat for less than nine and a half hours a day.
Physical Activity Guidelines for Americans Let us tell you that adults should aim for 150 minutes of moderate intensity physical activity and two days of muscle strengthening a week.
But as the University of Houston Muscle Physiology Professor Mark Hamilton As noted last year, “30 minutes of exercise a day won’t immunize you from the other 23 and a half hours of exercise.”
“Our bodies are built to run all day,” Hamilton added. “They were not designed to be inactive and motionless with a metabolic rate similar to that of a person in a coma.”
Experts shared with The Times four ways to pull yourself out of a sedentary slump — even if you have to work at a computer all day.
be more active
Dr. Jeffrey Whitfield, an epidemiologist at the Centers for Disease Control and Prevention, told the Times that people who sit a lot should get more exercise, perhaps even an hour a day.
Walking can do wonders for the bodyLow-impact exercise burns calories, reduces the risk of heart disease and stroke, lowers blood pressure and cholesterol, strengthens heart and leg muscles, improves bone density, boosts mood, Relieves stress and enhances sleep.
If you’re looking for more of a challengeTry walking uphill or uphill, moving to an up-tempo song, incorporating short bursts of fast walking or jogging, or weighted vest,
take time to walk
Set a timer to make sure you’re moving around the office, even if it’s something small like marching in place.
Park as far away as possible, get water from the farthest fountain, or use the stairs instead of the elevator to climb more stairs.
Or you might want to Invest in a Desk Treadmill,
Consider a Standing Desk
A standing desk may allow more movement and burn more energy, but buyer beware.
New research out of Australia found that over long periods of time, standing does not improve heart health compared to sitting and may actually increase the risk nerve problems And blood clots,
fickleness
Even while sitting, you can tap your toes, flex your feet, flex your ankles, spread your legs or do some upper body stretches.
“Read your email while stretching your arms overhead or rotating your shoulders left and right,” advises Bowman.
Other experts who spoke to the Times recommended changing your body position every 15 to 30 minutes, adjusting the position of your legs, pelvis and spine, and spending 30 minutes standing and 30 minutes sitting.
