08/06/2019
Here’s a gentle reminder to stand up and move. So much of what we do now these days involves sitting; our jobs, driving to our jobs, watching TV, playing video games, etc. We have to be more intentional and get up and move. Our bodies need movement throughout the day.
Just Stand Up!
So, you have this great job with your own office or cubical. No standing, you get to sit down and complete your tasks. Unfortunately, the “sitting” could pose a problem. Even if you exercise regularly sitting too much can cause serious health concerns. Most Americans sit about 8 hours a day. Consider your circulation:
• We sit at work
• We sit in the car
• We sit on the bus or train
• We sit in front of the TV and computer
• We sit reading, eating, and visiting
When sitting for a long time your body does not have to work against gravity. Large muscles, like those in your back and legs, do not work when you are sitting and less calories which results in increased blood sugars and fats. All of this will lead to health problems. The longer you sit the higher your risk for weight gain, high blood pressure, heart disease, stress, and type 2 diabetes. So, what can be done?
Moderate movement such as fidgeting or tapping your toes can get blood moving. Heel toe raises, lower leg lifts, and tightening muscles in your legs, stomach or buttocks are all ways to get the blood flowing. Other options include standing to stretch while on the phone or marching in place. You can also try knee bends and desk push-ups which are all ways to increase activity. The goal at your work station is to get you up and moving.
Other suggestions include using a stability ball instead of a chair, requesting a standing desk, high table, or counter versus a standard desk. Work has to get done, but who says how it has to be done. Walk, walk, walk. . . invite friends for a walk during lunch, suggest walking meetings, and always take the stairs instead of the elevator. When at home here are some quick easy adjustments that can help keep you active:
• While watching TV fold clothes, do sit-ups or arm curls
• Stretch every time a commercial comes on
• Pedal a stationary bike or walk on a treadmill
Anything that keeps you in motion will benefit you. When running errands try some of these on the go activities:
• Walk or cycle whenever possible
• Park at the back of the lot
• Skip drive thru and walk in to the restaurant
• At red lights do shoulder rolls or ankle circles
These short activity breaks can boost your health.
It’s not just lack of movement at work that you should be concerned with. Between watching TV, playing video games, and spending time online many people spend 6 or more hours in front of some type of screen. Health experts say that our total screen time should be no more than 2 hours a day. This comes from the belief that the more time spent in front of a screen equals less time spent during physical activity. The reduction of physical activity has the potential to lead to weight gain and obesity. Which can cause diabetes, high blood pressure, and high cholesterol.
The lack of physical activity may also lead to weaker muscles and bone density, trouble sleeping, and even depression. Screen time turns into snack time. It is easy to overeat when your attention is focused on something else. The key is choosing healthy snacks. Also, do not eat out of containers it is easier to resist eating the whole bag in one setting if on plate or in a bowl. Activities can be fun, invite friends to play basketball, soccer, or join a team. Do jumping jacks during commercials while watching TV. Make the evening dog walk a family affair.
Remember all adults should try to get at least 30 minutes of moderate exercise each day. One or two hours of screen time a day is fine more than that can be harmful. In closing you need to add movement throughout the day to maintain good health. Being physically active is a key way to getting and keeping a healthy weight. Being active can boost your mood and help you sleep better, it can also be broken up into 3-ten minute walks or 2-fifthteen minute walks. So, STOP SITTING and START MOVING toward a healthier you.
For more information on Fitness at Your Desk or any of our programs contact Health Promotion at 618-256-7139 or stop by MDG 375th, Health Promotion Clinic.
Mrs. Carrie Bonner
375th MDG AMDS/SGPZ
Public Health Educator
Health Promotion Clinic
618-256-7139
Carrie Bonner
