Beware of the Chair
How many hours do you sit a day? If you are like me – it’s over 10! Not only does sitting on your butt for long periods of time increase potential for weight gain (and a larger butt), but new research shows it can have serious consequences on your health – like increasing risk of heart disease and cancer. Check out some tips from Chobani yogurt for “getting off the chair!”
The majority of people I know are working longer hours than ever. So after working a 9 hour+ plus day, what do many of us do? Come home and sit more, either watching tv or back on the computer. I am definitely guilty of some late night “sitting on butt” computer activity. (pic: my coworker Alissa “getting off the chair”)
Health hazards
Prolonged sitting over 6 hours/day can affect your health in the following ways:
– Women: 37% increased risk of mortality – this risk goes up to 94% for inactive women
– Men: 19% increased risk of mortality – this risk goes up to 48% for inactive men
Specifically, sitting too long can cause a decreased action of insulin, elevated glucose, blood pressure and triglycerides as well as an increased incidence of obesity, cardiovascular disease and cancer and overall loss of muscle mass. Is that enough to get to you to sit less?
The solution?
Get up off your butt and move more during the day! While it would be great to be able to take a spinning class on your lunch hour, many of us don’t even take lunch hours any more. So try these simple tips to increase your movement:
1. Get up every 30 minutes to move – even for a few minutes. Suggestions: personally deliver a message vs. emailing a co-worker or walk to the water cooler (not snack room…)
2. Take the stairs instead of the elevator. When I work at the hospital, I make it point to take the stairs all day. No elevators allowed!
3. Talk on the phone standing – or better yet, pace while talking on phone
4. Place your computer on a high table or desk so you have to stand while working. Do glute squeezes when you’re on the computer … no one will even know.
5. Use a stability ball instead of a chair. You can even get a few sets of abs in now and then
6. Stand and perform stretches at least once an hour, preferably more often. Include stretches for your neck, shoulders, arms, wrists, chest, abdomen – even your eyes!
I’d like to thank Chobani for the providing above info (in addition to providing us with Chobani yogurt. I love this yogurt!!!) They gave a great presentation at the American Dietetic Association Food & Nutrition Conference and Expo in San Diego this past weekend on the hazards of sitting too long (hence beware of the chair). They also demonstrated the above stretching exercises above (which I forgot to videotape!)
So get up off your chair … if the above health stats didn’t scare you somewhat, think about what sitting for long periods of time will do to the shape of your butt!
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MEET MARTHA
I especially love problem-solving, whether it’s helping women defeat issues plaguing them for years, helping a busy executive find practical ways to get heart healthy, or providing tips to help you reverse diabetes. That’s why I’m on a constant quest to expand my knowledge by staying on top of the latest research.
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