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The Sitting Epidemic

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The Sitting Epidemic

What are you doing as you read this? Most likely, you’re sitting down. On average, Americans are sitting for 13 hours a day and sleeping approximately 8 hours. This totals around 21 hours of sedentary habits a day.[1]

When you get home from a long day at work or school, you most likely sit down to catch up on your favorite TV show or scope all the social media drama you may have missed. While it may feel like the right thing to do after a long, mentally tiring day, sitting actually increases your risk of death. Even if you hit the gym on occasion, you may not be compensating enough.[2]

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Blame It on Our Work

Let’s take a trip back through time. In 1960, an impressive 50% of U.S. jobs required heavy to moderate physical activity.[3] Presently, that percentage sits at a measly 20%, meaning the majority, 80% of jobs, are wholly sedentary or require very little physical movement. The vast majority of us spend our entire workday glued to our chairs and desks. For many of us, our fingers are getting the most exercise typing emails and messages.

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    The More You Sit, the Earlier You Die

    Sitting more than six hours a day greatly increases your risk of an early death.

    After two hours of sitting, your good cholesterol drops by 20%. While you may think going to the gym twice a week for an hour will make up for that, remember: we are sedentary about 21 hours a day. It doesn’t take a mathematician to know that 2 does not equal 21 and will therefore not compensate for it.

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    Sitting also makes us fat. It decreases the activity of an enzyme called lipoprotein lipase (LPL) which helps burn fat.[4]

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      Stand, Stretch, Move

      The key is to stand, stretch, and increase activity as much as possible. Some suggestions for you to move more even though you have to sit most of the time at work:

      • Standing in place increases your energy more than sitting. Something as simple as walking increases your energy level by about 150%!
      • Try to substitute taking the elevator with the stairs instead.
      • If you talk on the phone daily or love lengthy group texts, stand up while you’re engaged in these activities. Pace around your house, or chat on the phone while you walk through your neighborhood.
      • Drink more water! So you will need to go to pee, and stand up to refill your water often.
      • Set an hourly alarm to remind you to stand up and take a lap around the office or your house.
      • And if you do have a busy office job, consider a standing desk. Here’re some great options: 10 Best Standing Desks That Are High in Quality and Cheap in Price
      • If you’ve been meaning to catch up with Karen down the hall at work, don’t just hop on your email or instant chat; take a walk and talk to her in person.
      • As added inspiration, use a health app to count your steps every day so you know how many steps you need to stay healthy and fit. Most fit people take about 5000 steps per day and sit less than 300 minutes. Start with that goal first.

      Take care of your body and your lifespan and take a few extra steps every day! Remember to start small with substitutes for daily bad habits and try to stay aware of what you’re doing at all times.

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      After about three weeks, you won’t even have to think about it anymore; you’ll be walking and moving more than ever! Your body will thank you for it. Share this article with a friend so you can keep each other accountable, too!

      Reference

      More by this author

      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 January 13, 2022

      10 Cheap And Amazing Honeymoon Ideas

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      10 Cheap And Amazing Honeymoon Ideas

      A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

      To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

      1. Camping

      A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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      2. Staycation

      You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

      3. Island Getaway

      People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

      4. Fancy Resort

      Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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      5. Road Trip

      The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

      6. Charter a Boat

      If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

      7. Las Vegas/Atlantic City

      If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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      8. Themed Retreats

      There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

      9. Working Honeymoon

      Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

      10. Festivals, Fairs & Special Events

      Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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      Featured photo credit: Josue Michel via unsplash.com

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