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Last Updated on February 27, 2018

If You Exercise but Sit a Lot, You’re Still Unhealthy

If You Exercise but Sit a Lot, You’re Still Unhealthy

A typical day used to be spent doing physical labor, but that is no longer the case. The inactivity most of us experience as part of our daily career routine can increase our risk of dying. You may make time to go to the gym an hour or two a week, but if 40 other hours are spent sitting at a desk or sitting during your lunch break, you aren’t actually compensating for it while you’re at the gym.[1]

While many of us mean well and fully intend to walk more on our lunch breaks or go to the gym more frequently, we are often so mentally tired after a long day at work that we wind up laying on the couch at home watching tv instead.

Humans have grown to be less active

In the 1960’s, approximately 50% of US jobs required heavy to moderate physical activity. This was a time when factory jobs were still common place and employees were on their feet all day whether doing heavy lifting or not.[2] Now, however, that percentage is a measly 20%, meaning a whopping 80% of American jobs are almost wholly sedentary or demand very little physical exertion. The unfortunate truth is that most of us spend our workdays glued to our chairs staring at a computer. Sitting, is now an epidemic.

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    Think back to your childhood. You used to run around playing outdoors. At school you had P.E. classes and may have even been encouraged by your friends to take up a sport. Unfortunately, as you grew up, your opportunities to participate in physical activity became less available. While working for an income is a huge priority, should it really come before our health? Unfortunately, it seems most of us have said yes and thus, have stopped moving very often.

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      Even though you may do exercises once in a while, exercise alone isn’t enough to make you more active in general. In one study, two groups were analyzed. One group was very active, exercising more than 7 hours a week. The other group spent more of their time sitting down. The less physical group had a 50% greater risk of death. As if this isn’t a scary enough result, the same group also doubled their odds of dying from heart disease.

      Get up and get moving

      The goal is simple: move more, sit less. Look for small ways to incorporate more activity into each and every day. Maybe tomorrow you could share this article with a coworker and make it a goal to walk every day on your lunch break together. Try to fit in two miles a day. And if you have stairs in your office, try to take those rather than opting for the elevator.

      This video also has some great recommendations you can try!

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      For even more inspiration, check out this article for exercises you can do while you’re at work: 29 Exercises You Can Do At (Or Near) Your Desk

      Stand up now!

      Don’t get so carried away with big goals that you disappoint yourself right away; try to start small. When you find substitutions in your daily life (such as taking the stairs at work or even standing and pacing while you talk on the phone), you can quickly start some new habits you’ll be able to keep in the long run.

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      While sometimes it can be so tempting to get home from a long day at work and lay around and binge watch your favorite series, you’ll be happier, and much healthier, if you can make it a point to be active. If you’re a pet owner, you’ll also feel better about your relationship with your pup — take them for a walk! Your healthy heart, and your furry friend, will thank you. If you don’t have a pet, link up with a neighbor who would help you stay motivated and accountable.

      Featured photo credit: Freepik via freepik.com

      Reference

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      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 December 13, 2018

      12 Practical Tips To Stay Fit For Christmas

      12 Practical Tips To Stay Fit For Christmas

      Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

      A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

      1. Eat Before Heading Out

      First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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      2. Select The Treats

      Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

      3. Avoid Skipping Meals

      Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

      4. Drink With Moderation

      It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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      5. Be Active

      You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

      6. Get Out Of The House

      Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

      7. Don’t Skip Your Strength Workouts

      Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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      8. Set Realistic Goals

      You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

      9. Enjoy Yourself

      Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

      10. Drink A Lot Of Water

      This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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      11. Eat Less And More Often

      Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

      12. Prioritize Your Workouts

      Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

      So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

      Happy Holidays everyone!

      Featured photo credit: rawpixel via unsplash.com

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