Too Much Sitting: The Health Risks and What you can Do.

Too Much Sitting: The Health Risks and What you can do: Sit Less!

Are you sitting down?

Here’s some important news; sitting too much can cause serious health problems even if you get regular exercise.

Most American adults sit about 8 hours a day.

*We sit at work.

*We sit in the car, bus or train.

*We sit in front of the TV and computer.

*We sit while reading, eating and visiting friends.

All that sitting isn’t good for us.

When you sit for a long time, your body doesn’t have to work against gravity. Large muscles like those in your back and legs don’t work as hard, so they need less fuel.

*You burn fewer calories.

*Blood sugars (glucose) and blood fats (triglycerides) rise.

*This can lead to health problems.

The longer you sit, the higher your risk of:

*Weight gain

*High blood pressure

*Heart disease

*Stress

*Type 2 diabetes

*and other health problems

The good news: there are easy ways to increase activity, even when you have to sit all day for work or school. These tips will help you to get up, get moving and get healthy.

When you must sit for long periods:

*Break up sitting with small active movements.

*Fidget! Even tapping your toes gets your blood moving.

*Try seated heel or toe raises. Do lower leg lifts. Or tighten muscles in your legs, stomach or buttocks.

Don’t sit if you can stand:

*Stand while on the phone.

*Stand to stretch. March in place.

*Try knee bends or desk push-ups.

Son’t stand if you can move:

*Move between rooms or workstations

*Spread out the tools you need.

Instead of sending a text or email, walk to talk to a coworker.

Rethink your chair:

*Try a stability ball instead of a chair.

*If you work at a desk, try a high table, counter or standing desk.

*Consider a treadmill desk or stationary bike.

Walk, walk,walk:

*Invite friends for a walk instead of a meal.

*Suggest walking meetings at work.

*Skip the elevator and take the stairs.

Sitting too long is harmful, even if you exercise.

All adult should try to get at least 30 minutes of moderate exercise each day. What about the other 23 1/2 hours in a day?

*Spending time moving once a day is good but it can’t make up for long hours of sitting.

You need to add movement throughout the day to maintain good health.

Stay Active while watching TV:

*Fold clothes. Do sit-ups or arm curls.

*Stretch every time an ad come on.

*Pedal a stationary bike or walk on a treadmill.

Keep moving on the go:

*Walk or cycle when possible.

*Park at the back of the lot and walk.

*Skip the drive-through! Walk into the restaurant.

*Do ankle circles or shoulder rolls while stopped at red lights.

Sit less and move more!

Sitting a lot can lead to weight gain, high blood pressure and heart disease. Boost your health by taking short activity breaks all day long. The tips inside will show you how to stop sitting and start moving.

Bergen-Hudson Chronic Disease Coalition

Disclaimer: This pamphlet comes directly from the Bergen-Hudson Chronic Disease Coalition put by Journeyworks Publishing, written by a team of medical professionals. Please call them for more information.

 

 

Advertisements

About jwatrel

I am a free-lance writer and Blogger. I am the author of the book "Firehouse 101" (IUniverse.com 2005) part of trilogy of books centered in New York City. My next book "Love Triangles" is finished being edited and should be ready for release in the Fall. My latest book, "Dinner at Midnight", a thriller is on its last chapter. My long awaited book explains the loss of the 2004 Yankee game to Boston. I work as a Consultant, Adjunct College Professor, Volunteer Fireman and Ambulance member and Blogger. I have a blog site for caregivers called 'bergencountycaregiver', a step by step survival guide to all you wonderful folks taking care of your loved ones, a walking project to walk every block, both sides, of the island of Manhattan "MywalkinManhattan" and discuss what I see and find on the streets of New York and three sites to accompany it. One is an arts site called "Visiting a Museum", where I showcase small museums, historical sites and parks that are off the beaten track both in Manhattan and outside the city to cross reference with "MywalkinManhattan" blog site. Another is "DiningonaShoeStringNYC", featuring small restaurants I have found on my travels in this project, that offer wonderful meals for $10.00 and under. So be on the lookout for updates on all three sites and enjoy 'MywalkinManhattan'. The third is my latest site, "LittleShoponMainStreet", which showcases all the unique and independent shops that I have found on my travels throughout and around Manhattan. I have started two new blog sites for the fire department, one "EngineOneHasbrouck HeightsFireDepartmentnj" for the Hasbrouck Heights Fire Department to discuss what our Engine Company is doing and the other is "BergenCountyFireman'sHomeAssociation" for the Bergen County Fireman's Association, which fire fighters from Bergen County, NJ, go to the Fireman's Home in Boonton, NJ to bring entertainment and cheer to our fellow brother fire fighters quarterly.
This entry was posted in Uncategorized. Bookmark the permalink.

One Response to Too Much Sitting: The Health Risks and What you can Do.

  1. jwatrel says:

    Please call the above numbers for more information.

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s