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The Simplest Way to Make You Sit Less

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The Simplest Way to Make You Sit Less

The average American office worker now spends 10 hours per day sat in a chair. If you think about it, this statistic isn’t so surprising – whether we’re writing reports, checking e-mails, making phone calls, surfing the internet, or watching TV, most of us remain seated throughout the day.

But staying seated for long periods is linked with an increased risk of fat accumulation and weight gain. You might think that this is just because sitting doesn’t burn many calories, but there is another mechanism at work.

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When you stay sitting down for long periods of time, you put your body’s cells under physical pressure. This encourages lipid droplets to form inside your fat cells, and it causes the resulting fat tissue to enlarge and spread. This “cellular expansion” can mean that your fat cells grow by up to 50%.

Specifically, sitting down for hours at a time promotes fat storage in the buttocks. Worse, once your fat cells begin to grow, they also stiffen – this makes the tissue harder to shift through diet and exercise.[1]

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How to Stop the Fat Cells from Expanding

Luckily, there are a few easy things you can do to reduce the risk of rapid fat accumulation. To put it simply, you have to move! Medical researchers published an article in the British Journal of Sports Medicine advising that American workers should make sure that they are standing up and moving for at least 2 hours over the course of the average working day.[2]

So how should you start? You don’t have to leave the office and go for a long walk – small and simple movements, repeated frequently over the course of the day, are actually the most effective.

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Start to Fidget

A UK-based study that looked at the fidgeting habits and health of over 12,000 women found a clear link between fidgeting and mortality. Basically, the more you fidget, the lower your mortality risk![3] Just taking a few moments to move around in your seat, shift your posture, standing up, and taking a short walk can drastically reduce the risks associated with prolonged sitting.

If you are worried that making time for quick breaks will harm your productivity, relax! There is no evidence that this is the case. In fact, research has demonstrated that taking a short breaks boost productivity and creativity.[4] So don’t be afraid to prioritize your physical health by breaking up your workday.

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Cement the Changes

Make it a rule that you will make a conscious effort to move around every 20 minutes whilst at work. You can set a reminder on your phone or computer to stand up and stretch, to change your posture, or go for a quick walk if possible. The more you move, the better! If you work in close proximity to other people, you could all decide to hold each other accountable!

Remember, you can’t afford to remain too stationary. It may sound dramatic, but our sitting habits are posing a real risk to our health. Making the effort to move around on a regular basis will help keep your weight in check. Once you have formed new habits, they will stick with you for years to come.

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Featured photo credit: pixabay via pixabay.com

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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