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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

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Jolie Choi

Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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