Beware, Couch Potatoes! Sitting Raises Health Risk!

I recently bought a Varidesk for my office, because I had read an article and realized that standing while working makes sense.   I sent Kaylee some information regarding sitting, which fits right into the idea that one should stand while working.  Feeling energized and alert helps my productivity too!!!

Does your job involve prolonged sitting? Or are you simply just a couch potato? According to CBS news too much sitting can take a serious toll on your health. This includes putting you at risk for heart disease, diabetes, cancer and early death. Even if you exercise regularly, you may still be at risk. Simply put, sitting for 23 hours a day is harmful. Dr. David Alter of the Toronto Rehabilitation Institute, found in his study that the health hazards seem to be highest for people who sit 8 or 9 hours a day.

sitting

Heres the breakdown for the raised health risk associated with prolonged periods of sitting:

  1. Cardiovascular Disease 14%
  2. Cancer 13%
  3. Diabetes 91%

In conclusion to these risk, those who sat for long stretches and got no regular exercise had a 40% higher risk of early death. However, with regular exercise, the risk was smaller but still about 10%.

sitting

So how can you prevent these risk? Doctors suggest standing up and taking a quick, 1-to 3-minute break every half hour or so throughout the day. This will burn twice as many calories as sitting. If your office doesn’t already have a standing desk, suggest getting one to boost health and fitness levels in the office. An employee at a health care clinic in New Jersey who was given a standing desk claims, “My energy level is just much more consistent throughout the day. I don’t have those kinds of ups and downs that I had when I was more sedentary.”

Other ideas to sit less and move more from mbg

  1. Stand up while you are on the phone. Better yet, pace!
  2. Walk more around your house.
  3. Take the stairs.
  4. Hold a walking meeting.
  5. Walk after you eat lunch.
  6. Park your car farther away from your destination. Don’t look for that perfect spot up close.
  7. Take the long route!
  8. Dance when you can!
  9. Get vigorous about your daily cleaning and cooking.
  10. Work your calves when you brush your teeth!
  11. Stand up and stretch when you’re at your computer a lot.
  12. Don’t send emails if the recipient is in walking distance. Get up, walk and talk.
  13. Stand up or do exercises while watching TV.
  14. Consider a standing workstation.
  15. Fidget!
  16. Refill your water glass every hour.

Dr. Alter suggest the key is to build your stamina up slowly. Try cutting your sitting time by 15-20 minutes per day. Over time, you can aim for 2 to 3 fewer sedentary hours per day.

For more information on the risk of sitting for too long and how to avoid  or prevent it visit  http://www.mindbodygreen.com/0-12810/16-ways-to-avoid-sitting-so-much-during-the-day.html and http://www.cbsnews.com/news/too-much-sitting-raises-risk-of-death-even-if-you-exercise/

Get moving!

-Kaylee Monteleone