Since 2007, American adults have spent about seven hours a day sitting. Ever since the average amount of time devoted to a seat has increased by an hour. According to the Center for Disease Control and Prevention (CDC), one in four American adults sits for over eight hours a day! It was also discovered that 44% of participants did not engage in any moderate physical activity!
Why is this a big deal? Your body was not made to be inactive or laying around for lengthy periods. Being idle for that long weakens your muscles, spine, and immune system. No wonder sitting has been called the “new smoking”. Experts worldwide agree that a sedentary lifestyle is terrible for you. Here are just a few of the adverse side effects caused by a lifetime of over sitting:
- Unhealthy blood-sugar levels and type-2 diabetes
- High blood cholesterol levels
- A greater chance of heart disease
- A higher risk of obesity
- High blood pressure
- Gallbladder disease
- Higher risk of cancer
- Poor muscle tone and posture
- Sleeping problems
- Sexual health problems
As America races to stay competitive and even more automated in this new age of technology, our bodies suffer the consequences. Almost half of America is obese and getting bigger. Sadly, this sedentary behavior is nowhere near stopping, and thanks to the current pandemic. The negative impact of quarantining and sitting are accumulating. But did you know that by cutting your TV input to just two hours a day, you can profoundly reduce the likelihood of developing lethal diseases like cancer and heart disease? Incredible, right? Sadly, only 3% of people report that they sit for less than four hours a day and are active.
Considering these findings, there are a few easy ways you can undo the damages of sitting:
- Track your steps and aim for 10,000 steps a day (use a fitness tracker, phone, or pedometer).
- If you have to sit all day, break up the time (Ex: for every 20 minutes of sitting, stand for six, and move around for four minutes).
- Pace while you talk or are on the phone.
- If you’re watching TV, move around during ad breaks.
- Here’s a fun trick—drink lots of water. I promise you’ll be walking a lot more than usual.
- If you have chores at home, take the time to have a dance party!
- If you feel stiff, take some time to stretch for at least two minutes.
- Take a nice walk after dinner.
- Make time every day to declutter. It will make you feel good and get you moving around.
Even though you know the benefits of being active, the last thing you may want to do is exercise. So instead of tackling a full-on exercise routine, try moving around at home instead.
Remember, even a little bit of movement is better than nothing at all. Stay within your limits, and when you’re ready, push those boundaries but always consult with a doctor first. Regular exercise will help you lose the Quarantine 15 and ease your joint pain. So please give one of the tips above a try you’ll be thanking us later.