Sitting Disease? Time to Start Moving!
Who would know that Sitting was Dangerous?!
I happened to come across this shocking article about the dangers of sitting.
You have to read it for yourself to believe it!
Bottom line is that it is dangerous for our health to sit as the article explains in detail based on studies.
Fortunately, before I even read this article, I made it a point to get out twice today.
Once was to take a walk from east 42nd st all the way to Penn Station on the west side and back.
That in and of itself was a good 45 minutes.
Second was to go to the gym this evening.
I can say emphatically that even though my workout was no longer than 30 minutes, I definitely feel better having done it.
The mood is better and I feel stronger.
I think the main reason I was able to get up and go (without having read the article about the dangers of sitting) is that I have cut way back on bread, even sprouted bread, as well as oatmeal, yes, Hashi Mashi is Back!
At the gym, I continued with the program of 1 set of 12 reps for any given exercise.
For Squats, though, I did warm up, 2 sets of 5 reps with just the bar.
For my actual sets, I did not use much more weight, only 50lbs, but instead of 5 reps, I did 12 reps and this is doing squats with a torn medial meniscus.
So, I am extra cautious there.
On top of that, I definitely need some more warm up just flexibility wise for the squats.
Having said that, it felt great even to do squats with only 50lbs and I will be thrilled if I can keep moving up the weight gradually.
Squats will be a game changer, I know it, I have already experienced it last year.
And together with deadlifts, I am sure that I will be seeing the results soon, especially with the focus on vegetables and protein, egg whites, low fat dairy and when really hungry, a potato or quinoa.
Besides squats, I did one set of twelve reps for pullups with assistance on the machine, dips on the same machine and 100 pushups in 11minutes and 30 seconds.
I started the 100 pushup challenge doing the 100 pushups in 15 minutes and have been reducing the time in between sets gradually.
And last but not least, I did a mile on the elliptical in 10 minutes, alternating between 4 mph and 8mph every minute or so.
My goal there is to get up to 2 miles in under 20 minutes, and once I have that, then to start increasing the resistance on the elliptical.
And now, get ready to be shocked into moving.
If this article does not put the fear of the chair into you, what will?!
Don’t just sit there! It could be harmful later in life
Sitting too much increases the risk of disability in people over 60, study finds.
Adults this age spend an average of two-thirds of their waking time being sedentary — roughly nine hours a day, the research showed.
Every additional hour adults over age 60 spend sitting increases by 50% their risk of being disabled for activities of daily living such as bathing, dressing and walking, says the study’s lead author Dorothy Dunlop, a professor of medicine at Northwestern University Feinberg School of Medicine. Too many people “have very low levels of activity,” she says.
The health problems associated with sitting disease are mounting. Research has linked too much sitting to increased risk of heart failure, type 2 diabetes and death from cancer, heart disease and stroke. It may affect mood and creativity. One study showed that if most people spent fewer than three hours a day sitting, it would add two years to the average life expectancy in this country.
Dunlop and colleagues reviewed data on more than 2,200 people, age 60 and older, who participated in the government’s National Health and Nutrition Examination Survey.
The participants wore accelerometers (motion sensors) during their waking hours for one week during the three-year survey period. This measured the time they spent being sedentary, doing light physical activity such as pushing a grocery cart, doing moderately vigorous physical activity such as brisk walking, or vigorous physical activity such as running.
Among the findings out Tuesday in the Journal of Physical Activity and Health:
• 6.2% of participants met the government’s physical activity guidelines, which advise adults to get at least 2½ hours of moderate-intensity physical activity each week, such as brisk walking, or 1¼ hours of a vigorous-intensity activity, such as jogging or swimming laps, or a combination of the two types.
• 3.6% reported having disabilities in activities of daily living (eating, bathing, dressing, walking).
• The odds of a person being disabled were almost 50% greater for each hour spent in sedentary behavior, Dunlop says. This was true after researchers controlled for physical activity, obesity, socioeconomic status and other health factors.
So if you take two women who are 65 years old who spend the same amount of time doing exercise and have the same health profile, if one was sedentary for 12 hours a day, her chance of being disabled is about 6%, Dunlop says. If another person with exactly the same health profile spent 13 hours a day being sedentary, her chance of being disabled was 9%.
This study doesn’t not prove cause and effect, she says. It could be that disabled people are more sedentary, but there are good reasons to believe that being sedentary could lead to disability, Dunlop says.
“Older adults should be as physically active as possible,” she says. “We know that moderate physical activity, such as brisk walking, is good for your health, and being sedentary is bad for your health. People should find opportunities to replace some of their sitting time with light activity. It’s a low-cost strategy to good health.”
This study is “further evidence that simply getting off the couch has great health benefits,” says Tim Church, a physician and director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge. “The only known prescription for maximizing quality of life as we age is the prescription of physical activity.”
This research is “heavy hitting” because it is “telling us that being sedentary is debilitating when one is elderly,” says James Levine, co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University. He did some of the first research on sitting disease but was not involved in this study. “This is the first time that has been well illustrated.”
Levine says if you’ve been sitting for an hour, you’ve been sitting too long. He recommends getting up for 10 minutes of every hour.
Dunlop offers these suggestions for replacing some sitting time with light activity:
• If you are watching TV, get up and walk around the house when a commercial comes on.
• When you are working in front of a computer, get up and walk around every hour.
• When you go to grocery store or mall, park in a space that is far away.
• When you get up to have glass of water or for a meal, walk around the house or office.
• Take the stairs instead of the elevator, if you are able.
After I read this article, all I could think was it definitely put the fear of the chair into me. No more consecutive hours in front of the desktop! And while I have never been much for doing cardio, I am going to start hitting up the elliptical as I mentioned above, a mile for now and build it up to 2 miles.
What are you doing to get moving? Please share!