Yes, you heard it right sitting for long hours is a new illness !!! In fact according to new studies and research, too much sitting is new cancer. Too much sitting can be bad for your health, even if you exercise regularly. People who are mostly sedentary face a higher risk of chronic diseases and death than people who spend more time on their feet.
Most of us sit for more than half of our waking hours — an amount researchers say is too much. How many hours do you spend sitting at a computer, driving, watching TV, or doing other sedentary activities on a typical day?
Think of three ways you could spend more of that time standing or moving. For example:
>> Opt for an activity break to stretch and move your body vs a snack or coffee break
>> Walk around or do leg raises during your next conference call
>> Keep stretching bands and/or hand weights near where you watch TV and use the commercials
as a cue to get up and move
>> Set an alarm at the top of every hour and get out of your chair at work and home (some fitness devices can be programmed to do this, too.)
Tips to Help You Sit Less & Live Longer
1 — Fit in Exercise Whenever Possible
The bottom line, the more frequently you move your body, the more you reduce your risk of premature death. Adults should get at the very least 150 minutes of moderate physical activity per week. While exercising 10 minutes or more at a time is ideal for burning calories and building strength, shorter but frequent bursts of exercise, such as taking the stairs or doing a few squats or leg raises by your desk, can do wonders for your overall wellness, not to mention your cardiovascular health, lung capacity and keeping your brain fresh and oxygenated.
2 — Do Some Standing Pilates Moves Every 30 Minutes
Research shows that people who sit for less than 30 minutes at a time have the lowest risk of early death. Meetings and deadlines don’t always offer the freedom to move, but ideally, you don’t want to be sitting for any longer than 30 minutes at a time. Setting a timer on your phone can be a helpful reminder to take regular moments for movement, and you can talk to your Pilates instructor about a simple standing legwork routine you can incorporate into your workday.
3 — Use a Fitness Tracker/Mobile App
Fitness trackers are an effective way to ensure you’re getting enough activity in your day. As health and fitness wearables grow in popularity, there is an increasing number of options available for every budget and lifestyle. There are also a wide variety of exercise apps out there to track your progress and monitor your success with motivational milestones to keep you moving. One of the mobile applications specially designed for fighting against a sedentary lifestyle is Office Hours Application which suggests taking breaks/intervals at correct times and also suggests exercise based on your profession and working position. This app has come like a miracle for all those who have stuck themself on office chairs!!!
4 — Try a Standing Desk
As awareness grows about the health concerns associated with chronic and prolonged sitting, more companies have already begun re-examining ways they can improve employee wellness. In some environments, adjustable desks are offered to provide workers with opportunities to stand instead of sitting if they so choose. If a standing desk is not an option for you, try moving your laptop to a tall counter or table as a means to squeeze in more standing.
5 — Opt for Less Convenience
We live in a world of many technological conveniences, and yet, we take so many of them for granted — and in some cases to our detriment. Turn back time and reverse the mortal clock by opting for “less convenient” choices in your day. Walk over and have a conversation with your colleague instead of sending an email. Take the stairs instead of the elevator. Bike to work instead of driving. Small active changes can make a significant impact!