If someone goes to the gym or walks for 30 to 45 minutes a day, but sits down the rest of the time, then they are still described as having a ‘sedentary lifestyle’ Sitting down at work, watching TV, using a computer, reading, doing homework, travelling by car, bus or train is all considered sedentary. With all this sitting going on, let’s look at the real effect it has on ones health. The largest study to date on being sedentary has come out of the U.K., involving almost 800,000 people. It was found that, compared with those who sat the least, people who sat the longest had:
1. -147% increase in cardiovascular events -90% increase in death caused by cardiovascular events -49% increase in death from any cause
- Organ damage- Heart disease is also increased with sitting for long periods of time. Muscles burn less fat and blood flows more sluggishly during a long sit, allowing fatty acids to more easily clog the heart.
- 3. Leg disorders- Sitting for long periods of time slows blood circulation, which causes fluid to pool in the legs. Problems range from swollen ankles and varicose veins to dangerous blood clots called deep vein thrombosis (DVT).
- 4. Diabetes– If you sit for 12 hours or more a day, increased your risk of developing type 2 diabetes by 90%.
- Tips to increase non-exercise activity:
- If you are at work, you could try a standing desk or make it a goal to stand up or walk around for a minute or three once every half an hour.
- If you watch TV at night, don’t zoom ahead during the commercials with your DVR. Instead walk around or at least stand up during the show break.
- Park at the furthest parking spot when you are the office or shopping at a store.
- Take the stairs instead of an elevator whenever the opportunity presents itself.
- Sitting on something wobbly such as an exercise ball or even a backless stool to force your core muscles to work.
Stretching the hip flexors for three minutes per side once a day
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the largest bootcamp in Chicago The No Excuse Bootcamp and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit www.chicagofit4life.com