Sitting Too Much Hurts, No Butts About It

..... calling all couch potatoes

We all have heard jokes about couch potatoes from time to time, but spending too much time couch surfacing is actually no joke. Sitting is actually now known as the new smoking.

More studies have found that the more hours people spend sitting, the more likely they are to develop diabetes, heart disease, obesity. metabolic syndrome, and show signs of premature aging - even if you exercise regularly. Almost any prolonged sitting without taking breaks, can increase your risk. It also can have adverse effects on your mental health.

The solution is simple - GET UP AND MOVE.

If you are 9-5 work from home like myself, I have some useful tips to help you not feel attached to your desk, and promote movement during your day.

1. Stand up and move around while talking on the phone. It's not always feasible to leave my desk while talking to a client as I need access to my computer, but I do have a wireless headset that gives me the freedom to move around between calls, and during meetings.

2. Get up from your desk, and stretch every hour or so. Do some shoulder rolls,

stretches, walk around your work space. My Apple Watch will often remind me I need

to get up and stand.

3. Go for a walk, or do a quick workout on your lunch break. Most people have schduled

lunch breaks during their day. Take this opportunity to intentionally move. I will often

get a 30 min workout in on my lunch break, which is a combination of weight training,

endurance and HIIT. You torch calories and get the heart really pumping, it also helps

combat the afternoon crash. Besides, because you work from home who cares if

you've showered after!

4. Find ways to move at home if you have a day in the couch. Get up and move during

commercial breaks if you're watching TV.

So what actually happens to our bodies when we stand too long?

Humans are actually built to be upright - our cardiovascular system works better and more effective this way. Individuals who are inactive and sit for long periods of time have a 147 per cent higher risk of suffering a heart attack or stroke. Immobility can also cause the development of varicose veins, or a more serious condition called deep vein thrombosis - or blood clot. This is more of a serious problem, as a blood clot in the leg can break off and cut off blood flow to other parts of the body - including the lungs which can lead to major complications or death. Our digestive system also is more effective when we are upright. If you have chronic constipation, check your level of activity, it is often closely related.

Sitting for long periods leads to wasting and weakening of the large leg and gluteal muscles -yes, our butts! These large muscles are responsible for walking and stabilizing all of our movement. If these muscles are weak and inactive, you are more likely to have falls, pain in hips, knees and lower back and have a higher likelihood of injury during physical activity. Sitting causes your hip flexors to shorten, and can lead to problems with your hip joints. Sitting for longs periods of time can also cause poor spine health, leading to premature disc degeneration which can be painful.

Moving muscles helps increase your overall metabolism, and helps your body to digest the fats and sugars we eat. if you spend a lot of time sitting, digestion isn't efficient so you end up retaining those fats and sugars as fats in your body. Higher levels of sugar can lead to increased insulin resistance and higher risk of type two diabetes.

Given what we know of inactivity, breaking up long blocks of sitting to flex our muscles seems to be a wise move for all of us, so try to build it somehow into your day. We have 24 hours in a day, 7-8 of that to sleep, another 8 to work - that leaves another 8 hours to find 30 -45 minutes to move intentionally. If you need more accountability, find group fitness classes that work with your schedule, or hire a personal trainer. There are also a lot of online trainers that can make a program for you as well as montior your progress. Also, don't forget your nutrition!! Make it a priority to make sure you are eating healthy.... especially if you do a lot of sitting.

If society is going to create lifestyles that forces us to be immobile, then it is up to us to break that cycle and JUST MOVE!

xoxo

Amanda