Does it seem like every time you turn around, someone has come up with something else that’s bad for you?
I feel that way sometimes. It’s darn hard to keep up with all of it. And I admit sometimes I just ignore the warnings.
Lately I’ve read about new concerns regarding cooking sprays and egg yolks (yes, the poor egg was good, then bad, then good and now it’s bad again). Both of these were a tad troubling to me and then there was this one . . . .
Sitting is hazardous to your health!
Research is piling up that says too much sitting raises our risks for obesity, diabetes, cancer, and early death. Women who sit for six or more hours a day have a 37% higher risk for early death than those who sit less – even if they exercise!
According to this recent article, Sitting: Hazardous to Your Health, Americans sit more than they sleep, spending an average of 10 hours a day in a car, at work and in front of a television. I wonder if they included non-work time on the computer.
By nature or habit, I’m more the sedentary type.
Then there’s my work. I do it at home, sitting.
I like to read – yep, more sitting.
Plus I’m not that great at exercising to begin with and now it seems that even if I did exercise an hour a day that still isn’t enough movement.
Not much doubt that, I’m part of the large group of Americans who sit too much.
I already knew I should get up more often but the “sitting is hazardous to your heath” reports have me newly motivated.
Making a New Habit?
So I’m trying something new this week. I’ve set an hourly alarm and when it goes off I get up for a few minutes. I move around, stretch, do some little household task, or anything else that gets me moving. So far I’m feeling quite virtuous and we’ll see if this turns into a lasting habit.
What about You?
Have you heard about the hazards of sitting? What ideas do you have for sitting less and moving more? Tell us in Comments below.
{ 10 comments… read them below or add one }
HI Bonnie,
Yes, I’ve read about this hazard as well. Yes, it is challenging, isn’t it? I sit with my clients, working on my computer, at the kitchen bar/counter eating, when I’m doing my dental hygiene day, I sit there much of the day, too.
I have been a bit more cognizant of it, although haven’t done the alarm setting like you are doing. I will stand more when I’m down in my kitchen at the bar/counter….reading the newspaper or doing the puzzles in the paper!, while standing. That’s gets tiring though. I don’t think our bodies like to just stand still either…they like to move.
So, I’m going to take a page from you and set my little timer I have on my desk for other timing tasks and use it for getting up and moving more, with some stretching thrown in there, too.
Thanks for sharing this, a worthwhile subject!
Regarding all the fear based articles on foods, behaviors, etc, I think that sometimes we have to simply not allow ourselves to get too caught up in all the hype. There are some things we need to just be mindful about, yet not be fearful about. All that worry may be worse for us than what the “bad” of the day is suppose to be! Of course, so many things are about moderation, aren’t they?
I love eggs and I eat them now probably 4-5 times per week as either scrambled (1 whole, 2 egg whites) with lots of veggies or as over easy…or as an omlette with lots of veggies!! When they’re organic & free range, I think, from everything I’ve read, that they are just so full of all sorts of good things…way better than so many of those wheat based cereals and even whole grains. I guess it’s all a matter of who’s doing the research.
Ok, ‘nuf said. Thanks again for providing this article…I know I got off subject a bit!
I do think the sitting too much thing is probably fairly right on and we need to pay attention to that one for sure!
Jackie
Jackie, I agree with everything you said! I’m moving a tad more too as it seems worth experimenting with. Since I’m a champion worrier (and working to lighten up on this) worry may indeed cause me more trouble than the “bad” of the day.
1l jog to the bathroom
2) eat on the run
3) chew your food 30 times(gets your jaw to moving)
4) sing in the shower (exercises your vocal chords)
5) brush your hair 100 strokes daily using alternate hands (great finger, wrist and hand workout)
Now those are some ideas, Sylvia! Thanks for making me smile.
I totally agree with Jackie…and since our lives are really lived in our minds I believe that whatever we tell ourselves is as important to our health as what we do or don’t do…that said, I’ve been having a lot of pain in my right hip lately, I’m only 118 lbs so I’m not overweight, I attribute it to sitting!!! I’m a knitter and it’s hard to stand up to knit ha ha..but I am making it a point to get up and move around every 1/2 hour or so…wish me luck. Cheryl
Ouch, Cheryl! Sorry your hip has been hurting. I hope the moving more will help and I do wish you luck!
I just read BJ Fogg’s work on 3 Tiny Habits, forwarded by a friend. BJ Fogg says that I need to start by creating some kind of trigger for myself that comes together with my motivation and my ability. My friend said, “Here’s what I plan to do to trigger me – each Friday I will look at my calendar for two 30-minute time slots on my calendar for the following week. I will schedule them as “walk time”.” BJ’s theory is that the habit is not the walk itself, but putting them on her calendar.
If you want to know more about BJ Fogg, click here http://www.bjfogg.com/
Kathy, creating a trigger to help you change your habit makes sense. Let us know how this works for you.
Hi Bonnie –
I too had read the articles and also heard a story on NPR a couple of years ago about folks who use a treadmill while working on their laptops. (There is a special desk make for this purpose.) I don’t think I could jog and read at the same time but since I have a laptop, I have started placing it on the raised bar in my kitchen so I can stand and gently move and twist when I’m reading blogs or long articles online.
I have subscribed to Audible.com so I can “read” while walking with my Ipod and do that 45 minutes a day either around the neighborhood or on the track at the gym.
Another trick while watching tv is to get up and walk around the room or march in place while commercials are playing. (I live alone so no one’s laughing at me….)
And I too get up every 45 minutes or so while I am writing to do one small housework chore or a couple of stretches. And anytime I’m on the phone at home, I pace around rather than sit.
Not only is the movement good for our joints and muscles, but it burns calories too, ladies!
Jane, it sounds like you’ve found a number of excellent ways to sit less and move more. Good for you! Thanks for sharing them here.