Sitting Disease - don't get it!
Do you work in an office environment or do you feel you and your family spend more time sitting down than being up and active?
We are sitting down more than ever before, whether it be at home in front of the TV or computer, at school or at work. This is being called the “Sitting Disease”, coined by doctors to describe the devastating effects that sitting for long periods of time can have on your health. From significantly increasing the chances of heart disease and diabetes, sitting for long periods of time is definitely something to avoid.
It was originally believed that exercise could counteract the effects of sitting too much. However, we now know that sitting for more than six hours a day cannot be undone by a simple 30 minutes of exercise.
Too much time spent sitting can decrease good cholesterol and insulin effectiveness, which raises your risk of getting type 2 diabetes.
How to avoid the ill effects of sitting disease?
Here are a few simple but very effective ideas from Physiotherapy Matters:
- Stand up while you are on the phone. Better yet, pace!
- Walk more around your house
- Take the stairs
- Hold a walking meeting
- Get out walking on your lunch break
- Park your car farther away from your destination. Don't look for that perfect spot up close
- Take the long route!
- Dance when you can! During the adverts, waiting for the kettle to boil, hanging out the washing...
- Get vigorous about your daily cleaning and cooking
- Work your calves and do some squats while you brush your teeth
- Stand up and stretch when you're at your computer every 20 minutes, have a quick walk around
- Don't send emails if the recipient is in walking distance. Get up, walk and talk
- Stand up or do exercises while watching TV
- Consider a standing workstation
- Refill your water glass every hour, get active doing so and also get hydrated!
Thanks to Newcastle Can supporters Physiotherapy Matters for this blog post.