Sitting for long periods of time could make you vulnerable to cardiovascular problems.
How much time do you spend sitting day-after-day? If you're like most individuals, greater than half of your waking hours are spent standing on a chair or couch. Even in case you dedicate no less than half-hour a day to regular exercise (resembling brisk walking, cycling, or swimming), it's still essential to stand up and move for no less than a couple of minutes, several times a day. do
Preliminary evidence from studies in mice suggests that sedentary behavior can alter the activity of dozens of genes, including the gene accountable for making lipoprotein lipase (LPL). This enzyme helps break down fat so it might probably be used for energy or stored within the body. When the mice were immobilized, LPL levels decreased, a change that might also contribute to an increased risk of heart disease, Dr. Scully explains.
Don't just sit there
Evidence concerning the harms of uninterrupted sitting (and the advantages of breaking it up) has been accumulating for years, helped by tools like fitness trackers that show people's specific activity patterns. Here are some examples of supporting studies:
- More than 2,600 people aged 60 and over reported their typical sitting habits (including weekdays and weekends) and were followed for nine years. People who sat a mean of three hours a day were 33 percent less more likely to die from heart disease throughout the follow-up period than those that sat a mean of seven hours a day.
- Among 8,000 people followed for 10 years, those that did half-hour of sunshine, non-sedentary activity a day had a 17 percent lower risk of dying during that period, even in the event that they split that half-hour of activity into shorter periods. each minute.
- In greater than 5,600 women followed for five years, reducing sitting time by one hour per day was related to a 26 percent lower risk of heart disease. Again, the non-sedentary time didn't must be at the identical time. Short, mild-intensity interruptions to sitting were equally effective.
Making moves
There are some ways you'll be able to incorporate short bursts of movement into your every day routine. Whenever you end up sitting for some time, do a brief set of exercises — say five to 10 squats or leg lifts, suggests Dr. Scully. You also can place a stretchy exercise band near your favorite chair to do some arm exercises as well. Here are another ideas:
Set a reminder. Many fitness trackers include alerts that remind you to stand up no less than once an hour. But you can too use a smartphone or an everyday kitchen timer. Use it in periods whenever you are likely to sit for long periods.
Manage your work less efficiently. Keep your groceries or other purchases in small bags and take multiple trips out of your automotive to your own home. Stand up when folding laundry, and put away only a couple of items of clothing at a time to get more steps.
Sharpen or clear during phone calls. Whenever you're on the phone, get up. Try walking forwards and backwards or in circles while talking. Or use a hands-free headset and do light home tasks while chatting.
Move a bit of whilst you watch TV. The average American watches about five hours of television a day, and that number increases as people age. At least once an hour, get up and march in place, swing your arms, or do some easy stretches.
Take the good distance. Whenever you drive somewhere, park somewhere away from the door to get in a couple of extra steps. Take the steps as a substitute of the escalator or elevator, even in case you only go up one or two flights total.
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