How much time a day do you spend sitting?
An article published in the Journal of Physical Activity and Health suggests that adults spend an average of nine hours sitting while awake. The world organization from Health and other experts advise us to exercise moderately for at least 30 minutes most days of the week. A brisk walk counts as moderate exercise.
However, a new study has revealed that 30 minutes of activity may not be enough to counteract the ill health caused by sedentary lifestyle.
The study, which involved more than 3,700 Finnish men and women, found that many dutifully exercised for half an hour, but then sat, almost nonstop, for another 10, 11, or even 12 hours a day.
These were classified as the “active lazy” in the study, and their blood sugar, cholesterol and body fat were elevated.
This means that despite a commitment to exercise, you could be at risk for a number of health problems, according to a large study of how much people do or don’t move during the day.
However, the study also found that men and women who got up and moved even a little more often, either by taking a leisurely stroll or exercising more, were substantially healthier than the lazy active ones.
The good news is that a few simple measures should prevent us from becoming an active lazy person.
What happens to our bodies when we lead a sedentary life?
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You may lose muscle mass and stamina, because you don’t use your muscles as much
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Bones weaken and lose some of their mineral content
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Your metabolism may be affected and your body may have more trouble synthesizing fats and sugars
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Your immune system may not work as well
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You may have poor blood circulation
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Your body may have more inflammation
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You can develop a hormonal imbalance
There are a few ways to be more active around the house:
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Housework and gardening are physical activities. To increase the intensity, you can try doing it at a stronger pace
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Stay on the move while watching TV. You can lift hand weights, do some gentle yoga stretches, or pedal a stationary bike.
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Exercise at home with a training video (on your TV or on your computer)
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Take a walk around your neighborhood. It can be more fun if you walk your dog, with a friend, or walk your kids to school.
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Stand up when you talk on the phone or walk around your house.
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Get some exercise equipment for your home, such as yoga balls, exercise mats, elastic bands, and hand weights, they can help you get active at home.
How can I be more active in the worked?
Most people work sitting down, often in front of a computer. In fact, less than 20 percent of Americans have a physically active job. It can be a challenge to fit physical activity into your work day. Here are some suggestions to help you get around:
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Get out of your chair and move around at least once an hour.
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Stand up when talking on the phone.
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Find out if your company can get you a desk with a treadmill.
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Take the stairs instead of the elevator.
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Use your break or part of your lunch hour to walk around the place where you work.
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Get up and walk to a colleague’s office instead of sending an email.
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Hold meetings on the go or stand up with co-workers instead of sitting in a conference room.