“SITTING IS THE NEW SMOKING”

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WHY MOVE MORE?

Moving less is associated with shorter lifespan and greater health risks. That’s why “Sitting is the New Smoking”.

When you are sitting you are using less muscle contractions and over time your body responds by lowering your metabolism and you burn less calories.  If you don’t adjust your eating habits, you are more likely to put on weight.   Sound familiar.

WHAT IF YOU COULD EXTEND YOUR LIFE BY 4 YEARS?

NIH’s Dr. Steven Moore1. studied 650,000, age 40+ adults and here’s what they found.   “We found that even a low level of physical activity—equivalent to about 10 minutes a day of walking—was associated with a gain of almost 2 years in life expectancy. High levels of activity—equivalent to about 45 minutes a day of walking—were associated with a gain of 4 years or more,” says Moore.  “People who were obese and inactive lost about 7 years of life compared to normal weight people who were active,” Moore says.

The best ways to increase your metabolism is to move more and build more muscle. 

HOW CAN YOU MOVE MORE?

Here are tips you can use throughout your day to help you move more. “Sitting is the new Smoking”. It’s our daily habits that make a difference long term and create our success.

It is recommended that adults get about 150 minutes of moderate intensity exercise for physical and mental health every week. 2 Set your exercise at a specific time every day, so many of us create excuses and its easy to forgo the exercise. Especially if we leave it to later in the day when we don’t feel like it and decision fatigue sets in.

DAILY HABITS YOU CAN ADD TO YOUR ROUTINE:

Making it easy to do, if its too difficult you won’t do it. Pick 1 of these tips, a small change, do it everyday at the same time to create massive success.

Prompt that triggers you to do the habit, otherwise you won’t remember.

Wearables can help. Set your watch to alert you to stand when an hour has passed. 3 Set your phone to alert you to stand, I know this can be annoying. Personally, I like using my watch as a subtle reminder to let me know an hour has passed.

Most meetings are an hour, use the end of your meeting as a reminder to stand, jump and wave your arms. Get your sillies out and move your lymph. Just make sure your zoom camera is off. LOL.

Dance when standing in line (Make someone smile or think your crazy)

Do 10 Squats waiting for coffee, tea or your shake to mix

Use the Stairs – do 10 standing calf raises, holding onto the stair rail

Park further away from the store

Pace when you are on the phone, stand while on a zoom call or right after the meeting finishes stand up

BOTTOM LINE: Look for opportunities during your day to move more and reduce the effects of sitting.

For other ideas to get started check out, https://annalisakinch.com/index.php/2019/05/15/cardio-vs-weights/

If you think your friends/network would find this useful, please share it with them – I’d really appreciate it.”

1.Leisure Time Physical Activity of Moderate to Vigorous Intensity and Mortality: A Large Pooled Cohort AnalysisSteven C. Moore, Alpa V. Patel, Charles E. Matthews, Amy Berrington de Gonzalez, Yikyung Park, Hormuzd A. Katki, Martha S. Linet, Elisabete Weiderpass, Kala Visvanathan, Kathy J. Helzlsouer, Michael Thun, Susan M. Gapstur, Patricia Hartge, I-Min Lee    https://doi.org/10.1371/journal.pmed.1001335 Published: November 6, 2012

2.World Health Organization Physical activity and adults. Recommended levels of physical activity for adults aged 18–64 years. http://www.who.int/dietphysicalactivity/factsheet_adults/en/ (accessed 7 Apr 2021). 

3.Breaks in sedentary time: beneficial associations with metabolic risk. Healy GN, Dunstan DW, Salmon J, Cerin E, Shaw JE, Zimmet PZ, Owen NDiabetes Care. 2008 Apr; 31(4):661-6.

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