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The Simplest Way to Make You Sit Less

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.

Featured photo credit: pixabay via pixabay.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 April 8, 2020

Why Assuming Positive Intent Is an Amazing Productivity Driver

Why Assuming Positive Intent Is an Amazing Productivity Driver

Assuming positive intent is an important contributor to quality of life.

Most people appreciate the dividends such a mindset produces in the realm of relationships. How can relationships flourish when you don’t assume intentions that may or may not be there? And how their partner can become an easier person to be around as a result of such a shift? Less appreciated in the GTD world, however, is the productivity aspect of this “assume positive intent” perspective.

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Most of us are guilty of letting our minds get distracted, our energy sapped, or our harmony compromised by thinking about what others woulda, coulda, shoulda.  How we got wronged by someone else.  How a friend could have been more respectful.  How a family member could have been less selfish.

However, once we evolve to understanding the folly of this mindset, we feel freer and we become more productive professionally due to the minimization of unhelpful, distracting thoughts.

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The leap happens when we realize two things:

  1. The self serving benefit from giving others the benefit of the doubt.
  2. The logic inherent in the assumption that others either have many things going on in their lives paving the way for misunderstandings.

Needless to say, this mindset does not mean that we ought to not confront people that are creating havoc in our world.  There are times when we need to call someone out for inflicting harm in our personal lives or the lives of others.

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Indra Nooyi, Chairman and CEO of Pepsi, says it best in an interview with Fortune magazine:

My father was an absolutely wonderful human being. From ecent emailhim I learned to always assume positive intent. Whatever anybody says or does, assume positive intent. You will be amazed at how your whole approach to a person or problem becomes very different. When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed. Your emotional quotient goes up because you are no longer almost random in your response. You don’t get defensive. You don’t scream. You are trying to understand and listen because at your basic core you are saying, ‘Maybe they are saying something to me that I’m not hearing.’ So ‘assume positive intent’ has been a huge piece of advice for me.

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In business, sometimes in the heat of the moment, people say things. You can either misconstrue what they’re saying and assume they are trying to put you down, or you can say, ‘Wait a minute. Let me really get behind what they are saying to understand whether they’re reacting because they’re hurt, upset, confused, or they don’t understand what it is I’ve asked them to do.’ If you react from a negative perspective – because you didn’t like the way they reacted – then it just becomes two negatives fighting each other. But when you assume positive intent, I think often what happens is the other person says, ‘Hey, wait a minute, maybe I’m wrong in reacting the way I do because this person is really making an effort.

“Assume positive intent” is definitely a top quality of life’s best practice among the people I have met so far. The reasons are obvious. It will make you feel better, your relationships will thrive and it’s an approach more greatly aligned with reality.  But less understood is how such a shift in mindset brings your professional game to a different level.

Not only does such a shift make you more likable to your colleagues, but it also unleashes your talents further through a more focused, less distracted mind.

More Tips About Building Positive Relationships

Featured photo credit: Christina @ wocintechchat.com via unsplash.com

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