Whatever You Do…DON’T SIT DOWN!!!

GUILTY! GUILTY! GUILTY!

 

I sit down A LOT. Working on the computer is what I do! How can I help it if my job requires me to sit all day? My answer was to ask my fabulous Dad to build a desk that I could use standing up! The results are fabulous and when you get to the end of this post, you can see how it turned out!! My advice and other advice I have read….do whatever you can to stand up, walk around or dance…just don’t sit too long. Lately I have been hearing alarming facts about the health of people who sit for long periods of time. Here’s a scary statistic for you…so much so I have been thinking up ways to sleep standing up:
“According to a study in the March 26 issue of Archives of Internal Medicine, researchers discovered that people who sat for 11 hours a day or more were 40 percent more likely to die – from any cause. The researchers also found the odds of dying were 15 percent higher for those who sit between eight to 11 hours a day compared to those who sit less than four hours a day.” – CBSNews.com, Michelle Castillo

Women’s Health Magazine had a great article on this unfortunate killer and I highly suggest you read through it!

You might not want to take the following stat sitting down: According to a poll of nearly 6,300 people by the Institute for Medicine and Public Health, it’s likely that you spend a stunning 56 hours a week planted like a geranium—staring at your computer screen, working the steering wheel, or collapsed in a heap in front of your high-def TV. And it turns out women may be more sedentary than men, since they tend to play fewer sports and hold less active jobs.

Even if you think you are energetic, sitting all day at work is common for most of us. And it’s killing us—literally—by way of obesity, heart disease, and diabetes. All this downtime is so unhealthy that it’s given birth to a new area of medical study called inactivity physiology, which explores the effects of our increasingly butt-bound, tech-driven lives, as well as a deadly new epidemic researchers have dubbed “sitting disease.”

The Modern-Day Desk Sentence
“Our bodies have evolved over millions of years to do one thing: move,” says James Levine,M.D., Ph.D., of the Mayo Clinic in Rochester, Minnesota, and author of Move a Little, Lose a Lot. “As human beings, we evolved to stand upright. For thousands of generations, our environment demanded nearly constant physical activity.”

But thanks to technological advances, the Internet, and an increasingly longer work week, that environment has disappeared. “Electronic living has all but sapped every flicker of activity from our daily lives,” Levine says. You can shop, pay bills, make a living, and with Twitter and Facebook, even catch up with friends without so much as standing up. And the consequences of all that easy living are profound.

When you sit for an extended period of time, your body starts to shut down at the metabolic level, says Marc Hamilton, Ph.D., associate professor of biomedical sciences at the University of Missouri. When muscles—especially the big ones meant for movement, like those in your legs—are immobile, your circulation slows and you burn fewer calories. Key flab-burning enzymes responsible for breaking down triglycerides (a type of fat) simply start switching off. Sit for a full day and those fat burners plummet by 50 percent, Levine says.

That’s not all. The less you move, the less blood sugar your body uses; research shows that for every two hours spent on your backside per day, your chance of contracting diabetes goes up by 7 percent. Your risk for heart disease goes up, too, because enzymes that keep blood fats in check are inactive. You’re also more prone to depression: With less blood flow, fewer feel-good hormones are circulating to your brain.

Sitting too much is also hell on your posture and spine health, says Douglas Lentz, a certified strength and conditioning specialist and the director of fitness and wellness for Summit Health in Chambersburg, Pennsylvania. “When you sit all day, your hip flexors and hamstrings shorten and tighten, while the muscles that support your spine become weak and stiff,” he says. It’s no wonder that the incidence of chronic lower-back pain among women has increased threefold since the early 1990s.

And even if you exercise, you’re not immune. Consider this: We’ve become so sedentary that 30 minutes a day at the gym may not do enough to counteract the detrimental effects of eight, nine, or 10 hours of sitting, says Genevieve Healy, Ph.D., a research fellow at the Cancer Prevention Research Centre of the University of Queensland in Australia. That’s one big reason so many women still struggle with weight, blood sugar, and cholesterol woes despite keeping consistent workout routines.

In a recent study, Healy and her colleagues found that regardless of how much moderate to vigorous exercise participants did, those who took more breaks from sitting throughout the day had slimmer waists, lower BMIs (body mass indexes), and healthier blood fat and blood sugar levels than those who sat the most. In an extensive study of 17,000 people, Canadian researchers drew an even more succinct conclusion: The longer you spend sitting each day, the more likely you are to die an early death—no matter how fit you are.

Desk Success!!!

 

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Get To Steppin!

Click on the image to see more amazing photos of stairs.

Every morning my dog Marty and I hit the pavement and walk for 30 minutes. Not only does it help me wake up in the morning and make Marty extra happy, but it keeps us healthy. With high cholesterol running in my family, I need to pay extra attention to myself! This means taking care of my body and a good start to achieving that is by walking. Walking has been highly recommended from all around, such as friends, magazines, the internet, moms, pretty much everywhere. Below is an article I grabbed from acefitness.org that seemed to have pretty sound advice for those who are looking to get into a healthier lifestyle and even those who are already committed to an active lifestyle.

The popularity of walking as a fitness activity has grown by leaps and bounds. Low-risk and easy to start, walking has proven its health benefits in numerous studies. An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. In addition, research has shown that regular walking can decrease total and intra-abdominal fat and reduce your risk of developing diabetes or breast cancer.

A regular walking program can also:

  • Improve your cholesterol profile
  • Lower blood pressure
  • Increase your energy and stamina
  • Boost “couch potato” bone strength
  • Prevent weight gain

Experts at the CDC and National Institute of Health recommend that every American adult engage in 30 minutes or more of moderate-intensity physical activity just about every day of the week. One way to meet this standard is to walk 2 miles briskly (about 4 miles/hr). If this is too fast,choose a more comfortable pace.

Get Ready

A walking program is simple to start. All you need are comfortable clothes and supportive shoes. Layer loose clothing, keeping in mind that brisk exercise elevates the body’s temperature. Shoes specifically designed for walking or running are best. Make sure you have a little wiggle room between your longest toe (1/2″) and the end of the shoe. Avoid cotton socks since they retain moisture and can promote blisters. To warm up, walk at an easy tempo for the first several minutes.Then gradually adopt a more purposeful pace.

Get Moving

  • Begin with short distances. Start with a strollthat feels comfortable to you (perhaps 5-10 minutes) and gradually increase your time or distance each week by 10-20% (add just a few minutes or blocks). If it’s easier on your joints and your schedule to take a couple shorter walks (10-20 minutes) instead of one long walk (30-40 minutes) each day, do it!
  • Focus on posture. Keep your head lifted, tummy pulled in and shoulders relaxed. Swing your arms naturally. Avoid carrying hand weights since these put excessive stress on the elbows and shoulders. Don’t overstride. Select a comfortable, natural step length. If you want to move faster, pull your back leg through more quickly.
  • Breathe deeply. If you can’t converse or catch your breath while walking, slow down. Initially, forget about walking speed. Just get out there on a regular basis and establish a habit of activity.

Listen to Your Body

If you experience foot, knee, hip or back pain when walking, STOP and check with your doctor to find out the cause. You may need special exercises or better shoes. If you have osteoarthritis and experience increased joint pain lasting an hour or two after walking, consider an alternate activity like stationery cycling or water exercise. Don’t stop exercising altogether!

Get Fit!

When you can walk 30-40 minutes easily, incorporate some brisk intervals into your walk. For example, walk one block fast, two blocks slow and repeat several times. Gradually add more fast intervals with shorter recovery periods. Concentrate on increasing your speed while maintaining good posture. Walking hills is a great way to tone the legs. The use of Nordic walking poles can boost the calorie-burning value of your walk while promoting good posture and overall muscle endurance. Treadmill walking, while not as scenic, can be a convenient option during inclement weather.

The end of your walk is an ideal time to stretch since your body is warmed up. Stretch your hamstrings and calves (important walking muscles) as well as your chest, shoulders and back. Hold each stretch for 15 to 30 seconds.

Listening to lively music while you walk is a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear. Find a pleasant place to walk: a beautiful park, neighborhood or shopping mall (without your wallet!). Get a friend, co-worker or family member to join you and get in shape together.

Track your progress. Although experts recommend that you walk a minimum of 30 minutes a day, there are no hard and fast rules. If walking is part of your weight loss plan, more is better. Walking 60 minutes/day and brisk intervals will help you burn more calories. Fit walking into your schedule whenever you can. That may mean three 10-minute walks over the course of a day. The best schedule is one that keeps you walking and keeps you fit!

Happy Trails!