- Walk more at work: Park your car farther away from your building; use stairs not elevators; take a long route to the restroom or mail room.
- While computing, set a timer to remind you to stand up and stretch every half hour; take this time to pick-up and clean your work area.
- Stand up when you talk on the phone.
- Don’t send emails if the recipient is near; walk over and talk to him or her.
- Avoid long sitting commutes by standing on the bus, subway or train.
- When watching TV, lose the remote; get up to change the channels.
- Stand or exercise while you watch TV, or just stand and move around during pesky commercial breaks.
- During intense gaming, stand up in between sessions and screen loads.
Suggestions from: juststand.org
I realize there are lots of words to this but still take a look. Countless of times we hear sitting is bad for you, but we don’t always know all the repercussions. Take a look at this picture and use it as motivation to get up and move as much as possible!
The picture wouldn’t upload on the blog so check it out in the link below:
If I had a dollar for every time I heard someone say “I don’t have time to work out” or “I keep gaining weight because I sit at my desk all day long. I can’t help it. I have a desk job”… I would be a very rich girl. Finally I’d be able to afford my Lamborghini (but that’s beside the point). So often people use sitting at their desk job an excuse for not working out. Sometimes it’s a viable excuse but sometimes it really is just that — an excuse. To all those people who are looking to workout/not gain weight while at work, researchers at the Penn State College of Medicine may have the answer to your problems… the SMALL ELLIPTICAL EXERCISE DEVICE!
Researchers have found that most Americans gain 1-2 pounds per year through being sedentary by spending 11 hours a day sitting (taking into account transportation, sitting in front of a computer and sitting in front of a TV). Researchers at Penn State selected 32 participants to use this device while they were sitting at work. Variables such as heart rate and energy produced were examined while participants used this machine. Results from this study found that 86% of individuals who used this machine worked hard enough to not have the 1-2 lbs of weight gain at the end of the year. The other 14 percent of people could have similar/the same affects if they increased their speed while being on the elliptical. Pretty cool, huh? (Rovniak et al, 2014)
Penn State (2014, January 22). Small elliptical exercise device may promote activity while sitting. ScienceDaily. Retrieved January 23, 2014, from http://www.sciencedaily.com
Just as an FYI, I looked up this nifty little machines and they cost approximately $150. I’d say it’s worth the try if you’re looking for a way to be healthier while at work and being sedentary.
For more information, check out the article on Science Daily: http://www.sciencedaily.com/releases/2014/01/140122091944.htm#%2EUuEjskWUJ6c%2Etwitter
In my perfect world, I would have a job that allows me to be up and moving on a regular basis. My background is in Kinesiology, therefore, I am constantly wanting to move. One day I will have a job that will allow me to do this, but I currently have a desk job. I know about all the risks of being sedentary, but people don’t seem to be bothered by it. Some people are comfortable being sedentary but do you really know the cold hard truth of what it’s doing to your body?
1. Increased risk of developing type 2 diabetes
2. Increased risk of coronary heart disease
3. Risk of premature mortality (yes, I just said… being sedentary may cause you to die earlier)
4. Increase risk of unfavourable body composition
5. Increase risk of high blood glucose levels
6. Decreased fitness (you won’t be able to carry out those daily habits as easily)
7. Decreased self-esteem
8. Decreased academic achievement
Are you curious to see how active you are? Go out and get a pedometer or download an app on your smartphone which does the same thing. Pedometers are great for tracking the amount of steps you take in each day. You may be surprised at how much or how little activities you do each day. At the end of the day, write down the amount of steps you take and try to increase your step count by approximately 100 steps each day. You can do it!