Sit Less. Move More.

Sit Less.  

   Did you know that the amount of time you spend sitting increases your risk for cardiovascular disease and is associated with other adverse health issues? A study on over 15,000 people showed that, even if you are moderately active, the amount of time you spend sitting increases your risk for many deleterious health outcomes. While many of us need to sit for work and for many other parts of our day, this begs the question of how can we lead a more active lifestyle throughout our day-to-day lives? More simply, what are the daily opportunities to substitute sitting with something more active? Lucky for you, we have compiled a list below! 

Which will you do this week?

At work:

  • When sitting at your desk or computer, get up every 30 minutes or so and stretch. Walk down the hallway. Setting a reminder on your smart phone or activity monitor can help.

  • On the phone? Stand or walk around.

  • Instead of calling or instant messaging your coworkers, get up and go their desk for a chat. 

  • Try "walking meetings" when you don't need a pen and paper.

At Home & Elsewhere:

  • When watching TV, get up during every commercial and do an active chore. For example, empty the dishwasher, throw some clothes in the laundry, or take out the garbage. Feel productive after just one show!

  • Use stairs whenever you can.

  • Reduce time in front of the TV, computer and on video games. Try other fun activities or finish home projects instead.

  • If you can't walk or stand, try seated knee lifts, kicks, foot slides, punches, or arm circles.

While Commuting:

  • If you take the bus or subway, stand and allow others to have a seat. Feel good about yourself!

  • Don't fight for the closest parking spot. Park farther away and take a few more steps.

  • Get off the bus one stop early and walk the rest of the way. Wear supportive and comfortable shoes so this is easy to do. 

  • Ride a bike or walk when you can.

Move More.

The American College of Sports Medicine recommends 150-300 minutes of moderate-intensity physical activity (such as brisk walking, light cycling, dancing, or water exercise) over the course of a week. There are amazing health benefits attached to this level of activity.

Walking is simple, inexpensive and may be a great way to start. Which of these will you do next week?

  • Roll out of bed and take a 20 minute walk before the day gets going and before you talk yourself out of it. 

  • Take a walk with your family every night after dinner.

  • Walk or ride a bike with your child to school and you'll both get the benefits.

  • Meet a friend at your local shopping mall for an early morning walk. Malls often open early to support local walkers.

  • Volunteer to walk your dog everyday. Visit the local dog park for some play!

  • Start a neighborhood walking group with at least two other neighbors.

  • Try a smart phone walking app or count your steps with an activity tracker. Gradually build up to 7,500 - 10,000 steps/day. 

  • Find beautiful places in your community to walk or bike: local parks, trails, streets with trees or interesting buildings. Become an explorer.

Start where you are. Use what you have. Do what you can. 

If you would like to learn more on how we can assist you to lead an active lifestyle, then please visit our website or call us at 206.432.9436.