Free Yourself from Inactivity
Freeing yourself from inactivity is imperative in our modern age, where sedentary habits have become ingrained in our daily routines.
Whether it's spending hours commuting, being chained to a desk and computer at work, or indulging in prolonged screen time, modern conveniences have inadvertently led us down this path.
The level of inactivity that most people experience every day is simply not conducive to good health.
As someone who also grapples with these challenges, I understand the struggle firsthand. Caught up in the demands of writing, researching, and meeting with clients, I often find myself glued to my desk for hours on end.
It's only when I finally push back and stand up that I feel the physical toll – stiff neck and shoulders, achy hips. Yet, amidst the pressure to maximize productivity, it's essential to recognize the sacrifice we make by neglecting our bodies.
The adage "sitting is the new smoking" underscores the severity of the issue.
Research has revealed alarming consequences, with prolonged sitting increasing the risk of mortality significantly.
Studies indicate that sitting for more than four hours at a stretch can escalate the risk of mortality by 10%. For each additional hour spent sitting after the four hour mark, add another 10%.
The math here is being relatively sedentary for an 8 hour day (and by the way that’s the average for most Americans), leads to a 40% increase in mortality.
A sedentary lifestyle is linked to a plethora of health issues, including obesity, heart disease, diabetes, and certain cancers. Moreover, it contributes to poor posture, musculoskeletal problems, and decreased mobility, compromising our overall well-being.
This statistic is as sobering as it is staggering, emphasizing the urgent need to address our sedentary habits.
So let's figure this out.
If you are a person that struggles to stay committed to a regular exercise routine, just being mindful of doing small movements through your day is a game changer.
That's it, just the little things. Let this strategy of movement be the one you focus on.
If you are a person that regularly engages in exercise and think you don't have to worry about those days you sit for hours on end, think again. Your activity outside of your day of inactivity doesn't make you immune to the impact of sitting for long periods.
So what's the recommendation? Here it is in the simplest form:
Set a timer for 45 minutes for as long as you are sitting (you may even consider buying an egg timer to put in front of you - sometimes the old fashioned ways are the simplest and most effective).
When it goes off, get up for 5 minutes. This is your “exercise snack.”
These "exercise snacks," such as brisk walking, jumping jacks, stretching exercises, putting in a load of laundry, can help break up prolonged periods of inactivity and promote blood circulation and muscle engagement.
Studies have shown that brief periods of activity can counteract the negative effects of sitting and improve overall health. In fact 5 minutes of activity after 45 minutes of inactivity can reverse the negative impacts of sitting completely.
And just think, if you take a 5 minute “exercise snack” every hour over the course of 8 hours, that adds up to 40 minutes of activity.
That's an example of how a little … can go a long way.
Sometimes it’s helpful to ask yourself …
“What is the tiniest action that I can take right now that I can’t fail?”
Take a moment to think about that. And if you need a gentle nudge, first think about the importance of moving more frequently.
I’m not talking about an hour at the gym. I’m talking about walking around your house, or your neighborhood. Doing some gardening. A few squats or high knees walking in place. The list is endless.
For 5 minutes. Regularly. Like every hour.
Think of these as your little exercise snacks. Just a little time, every day, that you’re protecting for yourself.
Because you know it is good for you. And if it’s good for you, it also benefits those you love.
Remember, paying attention to what your body is telling you is really important. And understanding the implications of ignoring what your body is telling you is also important.
Consider the smallest, least disruptive steps you can take that will enhance your well-being and provide a sense of control over your health.
As a Coach, I guide clients in recognizing and embracing these steps, helping them devise and commit to a personalized plan.
Wherever you stand on your health journey, I'm here to support you. My approach revolves around fostering acute environmental awareness, practicing honest mindfulness in decision-making, and implementing a tailored plan designed to benefit you.
And in the meantime, rise from your seats and embrace the vitality of movement, for our bodies, minds, and overall longevity depend on it.