(Chelsea Update would like to thank Alli Burns, CWC fitness specialist, B.S. Health and Exercise Science, ACSM Certified Clinical Exercise Specialist, for the information in this story.)
This week’s tip involves breaking up the time you sit during the day.
Have you ever thought about how much time you spend sitting for long periods each day?
Between driving, desk jobs, and TV/computer time, many of our daily activities involve sitting for prolonged periods.
There is quite a bit of evidence relating prolonged, uninterrupted sitting time to cardiovascular disease, type 2 diabetes, and premature death.
According to 2009 research in the American College of Sports Medicine’s journal, Medicine and Science in Sports & Exercise, this association was found to be significant even with otherwise physically active individuals.
Studies suggest that even for those who exercise regularly, sitting time is an independent risk factor for poor health and premature death.
Although sitting is not necessarily bad, it is uninterrupted sitting that can take a toll on your health. So what can you do to counteract the adverse effects of extended sitting? The key is to break up your sitting time by intermittently exerting your body against gravity.
According to research done in a double blind study conducted by Dr. Joan Vernikos, standing up around 35 times or so per day is important to counteract the health risks associated with hours of sitting.
This needs to be done over the course of a day rather than over a short amount of time.
My advice: Every 15-20 minutes, make it a point to stand up and sit down 5-10 times in slow, controlled movements. You can take it even further with 5-10 bodyweight squats, jump squats, or simple jumps. Marching in place, going for a quick walk, or going up and down stairs are great options as well. You may find it helpful to set a timer as a reminder.
This is a simple habit that can increase your health and may even add years to your life.
