2 Ways to Fight Sitting Disease

On October 19, 2016 by Physical Culturist

By: Mike Sheridan

You Sit Too Much

Fact: You’re much more likely to be fat and sick if you sit around four or more hours a day, regardless of how hard you train.

There’s been a dramatic and consistent rise in sitting time since the 1950’s, largely because of inactive modes of transportation, TV, and an increase in occupations that revolve around the computer. We sit on the way to work, sit while we’re at work, and sit around watching TV when we get home.

Interestingly, it’s not as simple as “more sitting means less moving,” but rather that the actual act of sitting is dangerous to our health. For instance, research from Kansas State University concluded that those who sit four hours or more each day are at a significantly higher risk of developing a degenerative disease, regardless of the amount of exercise they perform.

That means that the person who walks more or spends more time at the gym isn’t necessarily undoing the time spent sitting at his desk. Walking 10,000 steps before chronically sitting or standing at work for 10 hours isn’t as productive as distributing your 10,000 steps evenly throughout the day.

You’re probably thinking that those who sit for more than four hours likely have poor eating and lifestyle habits and that contributed to their poor health prognosis, but that’s not entirely true. The probability of chronic disease remained high.

What to Do About It

1. Get an adjustable-height desk. Chronic standing isn’t much better than chronic sitting when it comes to glycemic control, fat mass, and cardio-metabolic risk. And depending on whether you’re a conscious stander or not, you’ll probably end up with just as many pains and strains because it’s common to over-arch the spine (anterior pelvic tilt), lock out the knees, and lean on one hip. That’s why it’s a good idea to get an adjustable workstation where you can move from sitting-to-standing, rather than a permanent stand-up desk.

2. Take an activity break every hour. As demonstrated in a 2013 study in The American Journal of Clinical Nutrition, the real metabolic improvements come from regular activity breaks.

Australian researchers found a 39% improvement in glucose levels and a 26% decrease in insulin when 18 short walks on a treadmill (1 minute, 40 seconds) were spaced evenly throughout the day. The interesting part of the experiment was that those who took frequent breaks did significantly better than those taking part in 30 minutes of exercise per day.

Of course, everyone doesn’t have the luxury of a treadmill desk, so taking a 5-10 minute activity break every hour appears to be a more realistic solution. Depending on your workplace, this could mean setting an alarm on your phone or computer to remind you to walk to the bathroom, grab a coffee, or do a lap around the building.

source: T-Nation

[/nextpage]

Leave a Reply

Your email address will not be published. Required fields are marked *

  • Random Posts

    • 7 Reasons Why You Wake Up Tired

      When you can’t sleep, you know it. But what about when you can, yet you wake up feeling tired and achy or you’re groggy again a few hours later? Here are seven signs that you have a sleep problem that’s secretly stealing your rest.

    • VIDEO: This 77-year-old grandma can lift more than you

      Most grandmothers, especially those reaching 80 years of age, can be counted on for cozy hugs, surprise gifts, and gray hair. So you may be surprised when you meet Willie Murphy, a 77-year-old grandmother who can do one-handed push-ups and deadlift 215 pounds.

    • 5 Ways To Lose Fat While Building Muscle

      If you gain fat easily, following the diet and training advice meant to help skinny bastards gain muscle can backfire. Here are five ways that "easy fat gainers" can lose the chub and still build muscle.

  • Recent Posts

    • Strength training + active lifestyle more than halves chance of diabetes

      Half an hour of strength training per day, or three 50-minute sessions a week. That's the amount of strength training that reduces your chances of developing type 2 diabetes by a third. And if you do a bit of cycling, walking, swimming or running as well your chance of developing diabetes can go down by sixty percent, researchers at the University of Harvard discovered. They published their study in 2012 in the Archives of Internal Medicine.

    • Fitness Ads – Then vs Now

      Funny how times have changed. After spending years in the fitness industry,...

    • You’re As Old As Your Legs (by Brooks Kubik)

      (by Brooks Kubik) “John Grimek did plenty of heavy squats in his...