Whether you’re more likely to be working at a desk, driving your car, or relaxing in front of the TV, sitting probably takes up a significant part of your day. In fact, the average person spends more than half of their waking hours in a sedentary position. Unfortunately, sitting for long periods of time turns out to be risky business. The more you sit, the greater your risk of heart disease and more, even if you are exercising regularly.
Sit less, stand more
Luckily, there is a solution: Find ways to incorporate more basic activity into your everyday life. Research shows that breaking up long stretches of sitting with exercise can actually lower both systolic (top) and diastolic (bottom) blood pressure. The more your body’s tissues need oxygen, the harder your heart muscle has to work—and even small bursts of activity help your heart grow more efficient, keeping blood pressure moderated. Your heart muscle is like any other muscle in your body: The less you challenge it, the weaker it becomes. That’s why sitting for long periods of time can be so damaging.
Activity adds up
Research shows that adding short bouts of activity to your day can improve health. It can even boost the effects of your regular exercise routine! When it comes to physical activity, every little bit helps.
Here’s how “collecting” physical activity could work for you:
|
Jumping jacks before a shower or bath |
3 minutes |
|
Parking farther away |
3 minutes |
|
Having a fast-paced walk around the perimeter of the store before shopping |
5 minutes |
|
Taking the stairs several times at the mall |
5 minutes |
|
Playing at the park |
10 minutes |
|
Squats during commercials |
4 minutes |
Squeeze in more movement
Another benefit of shorter bouts of activity throughout the day is that there’s little stopping you from achieving it. You don’t need to carve significant amounts of time out of your schedule. Simply find the small movements that fit into your day — take the stairs, get up from your desk once every 30 minutes to walk around the office, or do jumping jacks during each commercial break while you’re watching TV. Small movements can make a big difference!
References
Biswas, A., et al. “Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-Analysis.” Annals of Internal Medicine (20 January 2015). http://annals.org/aim/article-abstract/2091327/sedentary-time-its-association-risk-disease-incidence-mortality-hospitalization-adults
Larsen, R.N., et al. “Breaking Up Prolonged Sitting Reduces Resting Blood Pressure in Overweight/Obese Adults.” Nutrition, Metabolism & Cardiovascular Diseases (September 2014). http://www.nmcd-journal.com/article/S0939-4753(14)00143-4/fulltext