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Stand Up And Get Moving! Do You Know Sitting For Too Long Can Kill You?

Stand Up And Get Moving! Do You Know Sitting For Too Long Can Kill You?

Whether you are a student or a professional, chances are you have a life that requires a lot of sitting. Whether it be listening to lectures for 8 hours a day or typing at a computer until you finish that important project, studies have shown that the average American sits at a desk for about 9-10 hours a day!

So let’s break that down:

If we assume the average American is also working 5 days a week for roughly 9 hours for about 30 years, that adds up to 492,750 hours of sitting. And that doesn’t even include the time we sit on our drive to work, school or while we binge watch our favorite show!

How sitting comfortable for too long affects you over time?

Sitting in itself isn’t necessarily a bad habit, but sitting a lot is detrimental. When you sit too often in your day-to-day life, you could experience an early death (due to cardiovascular diseases and even cancer), posture problems and issues in your back and shoulders, decreased hip flexibility, poor blood circulation and even organ problems [1]!

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Research has proven that sitting for long periods can even lead to obesity and metabolism issues. This can be a vicious cycle, since the heavier and more unhealthy you are can make it harder and harder to try to get up and move.

One recent study compared adults who actively spent less than two hours a day in front of a screen with those who habitually spent more than four hours a day sitting. Those with greater screen time had an increased risk of death (by any of the aforementioned causes) by 50%, and a 125% increased risk of heart attack!

Why are we so used to sitting?

With so much research proving sitting is a quiet killer, it seems surprising that so many of us are guilty of indulging in hours and hours of it. But it can be challenging to avoid sitting for long periods. Whether working or studying, sitting happens. And when you come home from a long day at school or work, you can feel mentally drained, leading you to more hours of down time while you “relax” with a tv show.

Habits like sitting down can also be hard to break when you’re surrounded by people doing the exact same thing. After all, when you go into work and sit at your desk, you’re most likely surrounded by other people also sitting at their desks. So it may not occur to you that this is a negative behavior. And if you tend to be a little shy, the last thing you may feel inspired to do is to stand up while everyone around you is sitting down.

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“But standing makes me tired!”

Unfortunatley, many of us try to avoid standing for any extended amount of time because it wears us out. But really it’s just that we aren’t as used to it as we are sitting or lying down. It’s easy to take the easy way and sit in a chair; we are supported and don’t have to rely on our own bodies to support us. Unfortunately, this is a dangerous mindset to indulge in, as too much of anything can be unhealthy.

Don’t let yourself get too comfortable with your chair

As is the case with breaking any bad habit, the first step is to accept that you’re doing something unhealthy. Thankfully, our advice isn’t to spend the rest of your day standing, but rather to take small steps to incorporate a healthy change.

Find opportunities to stand up

Even if you think you stand or walk a healthy amount, there are undoubtedly more opportunities for you to get up. If you’re making a phone call (at work or in your personal life), try to stand for part of it. If you take public transportation to get to work or school, stand instead of sit. While this may seem like a very small change, it can do your body a lot of good.

Stand while you work or suggest getting a standing desk 

At work, you may feel your only option is to sit down. However, numerous companies now make a standing desk. Some are full desks, while others can sit on top of a standard work desk and lift to a desired height. While these aren’t always inexpensive, it never hurts to email your boss and ask if this is something the company would expense. Typically, if a company recognizes it may help their employee be more productive (and healthier, leading to less sick days), they are happy to procure it. And if they are unwilling to spend the money, but you’d like to invest in it yourself, ask if they have a problem with it.

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Get your body moving with a lunch break walk 

Whether you have a standing desk or not, you can still get your blood flowing at work with a walk on your lunch break. While this isn’t a suggesting to skip eating in exchange for a walk around the parking lot, it is a suggestion to spend as many minutes as you can up and walking. You may be surprised to feel more awake and focused when you return to your desk!

Get your coworkers and classmates involved

When you’re trying to improve your health, don’t be afraid to involve others. Along with keeping you motivated, it can also help your friends, family and coworkers to improve their help as well. You may find that many in your office or school would like to take a walk with you on your lunch break or petition to get standing desks. And you’ll feel doubly good for having positively impacted someone’s good health!

Take a break, from your chair

Ask your boss if he/she would have an issue with you taking a brisk walk around the building every hour or so. Ideally you could stand and walk for every hour of sitting, but it’s important not to take advantage of this time away from your desk.

Include standing up as part of your fitness plan 

If you’re goal-oriented, set a goal of steps to meet every day. FitBit or different smart watches will help you track, but apps such as Map My Run or the native Health App on an iPhone will also do the trick. Start off with a goal of 7000-8000 steps every day.

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Go out and stand up

Hopefully after reading this article, you’re inspired to stand up or get walking, but don’t wait around and start tomorrow. Share this article with friends and family and go take a walk. This is the only body you have, so try to take care of it. Even if you’re young and healthy now, it’s so important to do as much as you can to maintain that. Good luck on your new habit!

Featured photo credit: kaboompics via kaboompics.com

Reference

More by this author

Jolie Choi

Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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