Do you have a sedentary job where you sit all day long? Are you working from home and sitting even more than you did when you were in the office? And when work is over, you may still be sitting while you:
- Watch TV
- Scroll on your phone
- Play video games
Here are good reasons to get out of your chair or off the couch right now.
Why Sitting Can Be Bad
All that sitting isn't good for your health. Here are two good reasons why it's time to stand up and get moving.
Sitting is Bad for your Heart
The journal Circulation published a study that suggests the more people sit, the more chance they'll show signs of injury to their heart muscle. According to the study, people who sit for 10 hours or more a day are more likely to have above-average troponin levels. This is a protein that your body releases during heart attacks. It indicates heart muscle damage.
Sitting May Lead to an Earlier Death
The Annals of Internal Medicine published another study of nearly 8,000 adults. It showed a direct relationship between time spent sitting and the risk of early death from any cause. The more people sat, the greater the risk of early death.
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How To Reduce Time Sitting
So what you can you do to reduce the amount of time you sit throughout the day?
- Invest in a standing desk. Or get one that allows you to vary the desk's height so you can alternate between standing and sitting.
- Pace when you're talking on the phone. If you have room to walk around, do so. Otherwise, march in place.
- Do squats or toe raises while reading the mail. Or, at the very least, stand instead of sitting.
- Take frequent exercise breaks. Set a reminder to get out of your chair every hour. Move for at least 5 minutes.
- Stretch often. You can do this while in your chair. Or stand up and really stretch your body to get your blood flowing.
- Take a walk at lunch. This can be done whether you're working in the office or at home.
- Do something active when work is over. Instead of lounging on the couch, play with your kids or the dog. Rather than sitting and scrolling through your phone, go outside and talk to a neighbor.
Don't think your morning run or your post-work gym trip gives you an excuse to spend the rest of the day sitting. Exercising for the recommended 30 minutes or more each day doesn't make up for the many hours you spend on your bum. Any time you can get up and move instead of sitting, even if it's just for a few minutes at a time, you'll be doing your body good.
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