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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 March 13, 2019

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      Have you gotten into a rut before? Or are you in a rut right now?

      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

      1. Work on the small tasks.

      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

      2. Take a break from your work desk.

      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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      3. Upgrade yourself

      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

      4. Talk to a friend.

      Talk to someone and get your mind off work for a while.

      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

      5. Forget about trying to be perfect.

      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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      6. Paint a vision to work towards.

      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

      7. Read a book (or blog).

      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

      Check out the best selling books; those are generally packed with great wisdom.

      8. Have a quick nap.

      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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      9. Remember why you are doing this.

      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

      10. Find some competition.

      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

      11. Go exercise.

      Since you are not making headway at work, might as well spend the time shaping yourself up.

      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

      12. Take a good break.

      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

      More Resources About Getting out of a Rut

      Featured photo credit: Joshua Earle via unsplash.com

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