If you're reading this STAND UP!

Why sitting is really bad for your health & what to do about it.  Desk jockeys listen up.

 

The amount of time you exercise and the amount of time you spend sitting on your butt are separate factors with regards to heart health.  Growing research indicates the more time you spending sitting directly relates to dying an early death, and it doesn't matter if you've got 4% body fat - the risks are the same.  Benching your body weight, and having wash board abs...can't protect you from the chair.

Risk Timelines For Sitting In A Chair

You've just sat down:  Your body is now only burning calories at a rate of one per minute.

2 Weeks Of Sitting (6 hours a day or more):  Your body increases LDL (bad) cholesterol, fatty molecules, and insulin resistance.  This means your muscles aren't taking in fat and your blood sugar levels go up, putting you at risk for weight gain. After just two weeks your muscles start to atrophy and your maximum oxygen consumption drops.  Even if you were working out every day the deterioration starts the second you stop moving.

After 1 Year Of Sitting (6 hours a day or more):  This is where you'll likely see a physical change, weight gain and high cholesterol.  For women this amount of sitting can create a loss of 1% in bone mass a year.

10-20 Years Of Sitting (6 hours a day or more):  Hopefully you've moved up in the company as a result of your dedication to riding that desk!  But have taken into account the advice we're about to give below so that you don't:  shave off up to 7 years of your life, increase your chance of dying from heart disease by 64% and see an increase risk (35%) of suffering from prostate and breast cancer!

But wait, there's more...

The inactivity and prolonged bouts of sitting are bound to also have an effect on more then just your heart.  Muscle stiffness, stiff back / neck and hip pain and gluteal amnesia are common problems faced by office workers. 

To keep this article short so that you're not sitting at your desk reading it, here is a link to read more at a LATER date, about the issues you might be experiencing: MORE INFO

And now straight to the important part - WHAT TO DO...to change your habits and avoid these problems.

1.  Limit sitting whenever possible

2.  Stand up often, at least once an hour (if possible: stretch, take a walk, climb office the stairs)

3.  Aim to get 30 minutes of activity a day (not limited to the gym e.g. doing yard work)

4.  Stand while on the phone at your desk,

5.  Stretch (pay attention to chest, hip flexors, neck and shoulders...do Yoga!)

6.  Strengthen (glutes, upper back muscles with pulling movements, core)

If you need help with the specifics, a proper stretching and strengthening program to incorporate into your workouts - send me an email at:  downtowncorefitness@gmail.com

Hope you found this informative and helpful.