Let's Get Movin'
“An American Cancer Society study published in the American Journal of Epidemiology found sitting for six hours or more per day during leisure time increased the risk of early death by 19%, compared with sitting for fewer than three hours. The study identified 14 risks associated with excessive sitting time, including cancer, cardiovascular disease, diabetes, kidney disease, digestive diseases, suicide and Alzheimer's disease.”- HealthDay News (7/2)
Bottom line here? Let’s get movin’! One of the most important determinants of one’s activity level over a lifetime is whether or not they find a form of physical activity that they truly ENJOY! This is particularly applicable here, as the quote refers to staying active during leisure time. Obviously, most of us will not choose to spend our leisure time doing something we do not enjoy. However, I don’t think the quote is referring solely to true “leisure time”. Since is talking about sitting for SIX HOURS OR MORE PER DAY, I think it may generically be including those who tend to lead a more sedentary lifestyle in general. Regardless of these details, the message is clear: more active = more years of life!
When most of us think of “physical activity”, we tend to think about planned exercise. That is a very narrow-minded way of thinking though, as there are so many other ways to get your body moving! One of the simpler ways to increase your daily activity is to perform certain activities while standing, rather than sitting. Sounds nominal but standing definitely engages more muscles than does sitting. The picture associated with this blog is a great example of a leisure activity that can be done standing: hammock-making! (Now this is not an activity in which I participate regularly, but I thought it successfully illustrated my point. 😊 )
Another way to increase your physical activity within a given day is by walking more. Numerous health benefits have proven to be associated with achieving 10,000+ steps daily, so that is a great target for which to aim. This is an exciting topic because there are SO MANY different ways to increase your steps:
Park further away from the door of shopping centers, that you take a few extra steps to and from the car (don’t let shopping bags be a deterrent- either a) they’re making the walking even more effective or b) you’re most likely using a shopping cart).
Take the stairs! Opt out of elevators whenever possible. If an escalator is available- go for a walk rather than a ride.
Take family walks as often as possible, especially after dinner! Squeezing in some easygoing movement after an evening meal is a great way to utilize that fuel, rather than encouraging your body to store the excess as fat.
Move more around the house. Whether this means doing calf raises while brushing your teeth, marching in place while folding the laundry, intentionally taking multiple trips upstairs when the task could just be done in one… (yes, I do all of these…yes, I take grief for them from everyone I know…)...the possibilities are endless!
Start today by making one goal for yourself as to how you plan to start moving more on a daily basis. If you need help forming this goal, please do not hesitate to reach out for my assistance!
