Our bodies are made to move. In fact, the human body is made up of approximately 640 muscles and 206 bones. However, with technological advancements, we now spend most our day sitting. According to the American College of Sports Medicine, research suggests that adults spend more than eight hours a day being sedentary! All of this sitting has proven to be detrimental to our health.

Health Impacts of Sitting

Why is sitting so bad for us? Scientists and researchers have three main thoughts. One is that sitting impairs our body’s ability to deposit fat from the bloodstream into the body. The elevation of these blood fats then increases our risk for cardiovascular disease.

The second reason is that sitting too much impairs the functioning of HDL, which is the healthy cholesterol that cleans up the plaque sticking to our arteries. Without proper HDL function, our risk of cardiovascular disease is greatly increased.

The final reason sitting is harmful is related to insulin levels. Prolonged periods of sitting mean a decrease in muscle contractions. Reduced muscle contractions have been shown to reduce insulin sensitivity, which then increases our risk for Type 2 diabetes.

So, to reduce the risk of cardiovascular disease and diabetes, along with other causes of mortality, we simply must move more during the day! And unfortunately, just doing the recommended 30 minutes of daily physical activity is not enough. We must make it a point to get up and move throughout our day, interrupting the long hours spent sitting.

How to Get Moving

Moving more may seem difficult, but it doesn’t have to be! Even just getting up once each hour to move around can help combat the negative effects of sitting. If you work at a desk, consider using a height-adjustable desk where you can stand for periods of your day.

Research has shown that even very light activities like standing or walking can help avoid the negative health consequences of sitting too much.

Here are more tips for moving more at work:

• Take a walk or movement break every time you take a coffee break.

• Take a short walk with colleagues after you eat lunch.

• Stand up and move whenever you get a drink of water.

• Walk to your co-worker’s office or desk instead of emailing or calling.

• Take the stairs whenever possible – and take longer routes to the restroom.

Moving more in your daily life outside of work can be easy, too! Here are some ideas:

• Take your family and/or dog for a nightly walk after dinner.

• Pace the sidelines or walk the track during your child’s athletic games or practices.

• When watching TV, get up and move at each commercial break.

• When talking on the phone, walk around the house or yard.

• Play with your kids – don’t just watch them play! Or try an impromptu dance party – it’s a great way to get some exercise in and have fun!

Remember that active adults tend to live longer, healthier lives. Research shows that moderate physical activity – even 30 minutes a day of brisk walking – significantly contributes to longevity.

Even if you have risk factors like high blood pressure, diabetes or a smoking habit, you can still gain real benefits from incorporating regular physical activity into your daily life. Just check with your healthcare provider before starting an exercise program.

For the sake of your health, get moving and stay moving!

Source: American College of Sports Medicine