Let’s be real yall…
We simply do not get enough activity in during the day.
Some of us may, but I’m guessing most of us could get a little bit more in the movement category. Even if you are a weekend warrior, and log hours at the gym on the weekends, you may still be sitting most of your day at work during the week. With modernization and a work/busy-focused world, we are stuck commuting, working (many desk jobs), sitting, and then relaxing at night when we are fatigued. Even if you’re a big time exerciser, if you sit on your butt the rest of the day, you are setting yourself up for premature death. (FOR REALZ? I just stood up as I wrote this…) Apparently “sitting is the new smoking”. From the potential to cause obesity to hypertension, diabetes, and depression, American’s sedentary lifestyles are catching up to us. So, what can we do to combat this? Get yo ass up and moving! There are plenty of ways to add in a little movement to an already busy lifestyle. (*side note: so-long are the need for hours at the gym to see results, HIIT is in! HIIT=high intensity interval training. This fitness style uses quick bursts of repeated body strength movements to gain muscle and burn fat. Most sessions can be done at home, and in only 30 minutes. Go to the Fitness page and click on the link at the bottom to check out Kayla Itsine’s full body HIIT guide. I highly recommend it! Perfect for everyone even full-time employees, moms, students, to the already super fit peeps.) Below are some of the risks of our sitting-obsessed lifestyle and how we can move a little more each day!
“For people who sit most of the day, their risk of heart attack is about the same as smoking”
~ Martha Grogan, cardiologist, Mayo Clinic
Below are some simple ways to boost your daily movement and get on your feet more. Even just doing 15 squats before brushing your teeth, 15 minutes of walking during lunch, and some yoga/stretching at home in the evening adds up! You don’t have to be at the gym for an hour to get moving. Go outdoors, walk more, dance, clean your house, garden, spend time with friends, walk a dog, go kayaking, take a bike ride, go swimming, dance at a concert… These are all ways to move more without realizing you are doing your body good! Set an alarm on your phone to get up from your desk every hour and walk around the office. Instead of emailing or calling your coworkers, walk over to their office. Do some squats in the bathroom during a break. Walk outside during your lunch break. There’s plenty of ways to decrease our overall amount of sitting every day!
For a list of fitness trackers if the last idea sounds fun to you, head over here.
Another way to eliminate sitting on your bum all day?
get a STANDING DESK! 🙂
I recently set my desk up so that half the day I can easily stand up and work and when I feel like it, I can also sit as well. This is one of the best things you can do if you work a normal 9-5 office job. Simply sitting all day slows your metabolism, puts you at risk for weight gain and a whole list of other issues down the road like diabetes, high blood pressure, and heart disease. To read more about “Sitting Disease” and what you can do to lower your risks, click here.
You don’t have to buy one of these fancy $4,000 “smart” desks to stand more at work (but a girl can dream, right?). Find a desk about elbow height at a local thrift store, stack some books to raise your computer monitor, keyboard, and mouse up, and viola! There’s your new standing desk. That’s basically how I fixated mine and it works just fine! Here are some simple ideas for DIY standing desks.
Besides a standing desk, you can also sit on a large stability ball at your desk, simply set alarms to get up and move and stretch every hour, or make an effort to sit up and down throughout the day (desk squats anyone?)
Also, don’t be afraid to be different! During a meeting where everyone else is sitting down, don’t be afraid to stand up and say you need a quick standing/stretching break. Get up and walk to other rooms during work when you need a little movement. Even just doing silly things like 10 jumping jacks here and there or some quick lunges in between tasks can add up and help reduce the downsides of sedentary behavior.
Morning commutes to work or school, sitting at a desk all day, relaxing on the couch all sound like a typical day for you? Well, you might want to rethink your normal routine as all that sedentary behavior might be setting you up for many health issues down the road….let’s all think about getting up and MOVING more! I hope some of these tips will help you rethink the sedentary habits we all are guilty of! 🙂