I have a question for you— are you sitting right now? Likely the answer is yes. I imagine most of you are sitting there on your phone, tablet, or laptop while you take a break from scrolling through social media to read this blog post. (If you are not sitting while reading this… bonus points to you!)
The next question I would like to ask you is— how much time during the day do you find yourself sitting? Recent statistics from the American Heart Association show that sedentary jobs have increased by a whopping 83% since 1950. As a result, physically active jobs in the U.S. now make up less than 20% of the workforce. Let me put these numbers into perspective for you… the average office worker sits for more than 10 hours daily. Sitting for more than 10 hours a day can significantly increase your risk of heart disease, diabetes, cancer, and other serious conditions. Take a look at this infographic from the American Institute for Cancer Research.
While many of us we try to “counteract” this sitting time by exercising for 30 minutes or more, keep in mind that is a very small percentage of your day. What you are doing for the remaining 23 ½ hours is just as important.
So what’s the solution? Move more, sit less! Although there is a big difference between physical activity and structured exercise, it is vital to combine both throughout your day. What do I mean?
Try to sit as little as possible. If we were to break physical activity vs. exercise vs. sitting down into a pyramid, it would look like this:
For those who have a job that is sedentary, decreasing your sitting time throughout the day might seem like a difficult task… but it is vital to make an effort! Here are some tips and tricks:
At work?
Schedule structured exercise (cardio and/or strength training) before work, after work, or on your lunch break
Take a “stand break” every 20 minutes
Park your car farther away to increase your walking time
Take the stairs
Explore options for a sit/stand desk
Explore options for investing in a fitness tracker/pedometer to monitor your activity levels
Team up with others at work & make it a challenge!
At home?
Stand up every commercial break
Take multiple smaller walks throughout your day
Take some time to “stretch it out”
Incorporate “movement minutes” every hour (light exercises such as chair squats, wall pushups, calf raises)
Want some ideas for “movement minutes” exercises? Download the Core Kickstarter Kit for FREE!
Trying to navigate virtual learning? Encourage your kids to do “movement minutes” between classes too! (bunny hops, jumping jacks, etc)
Sources:
https://www.aicr.org/resources/media-library/make-time-break-time/ American Institute of Cancer Research
https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health Johns Hopkins Medicine
