Jimi,
This one is a doozy...so please read carefully, ok? And know that I wrote it because someone wrote me and told me she’s struggling with the fact that she sits all day for work and eats at her desk.
This is what I’d tell her...and I hope it helps you, too.
Sitting all day long is probably killing you slowly…
...and you need to read this carefully if you sit for longer than 10 minutes at a time. According to the latest research, sitting is the new smoking.
And it doesn’t matter if you exercise or take walks. If you sit for over 10 minutes at a time, your risk of early death starts to rise.
Let that sink in for a moment.
Clinical cardiologist and Sr. scientist David Alter - who works with the Toronto Rehabilitation Institute and University Health Network - is quoted as saying,”I make certain that patients receive appropriate medical therapies to improve their quality of life and longevity. But physical activity is one therapy I cannot prescribe as effectively.”
And he’s right.
One solution to this problem is to start thinking about physical activity like it’s a pill we have to take every day.
Just like other medical prescriptions, our “medication” of exercise takes preparation, a certain amount, and even a strength.
It’s just like a pill...but most people don’t think this way. My hope is this email can help you figure out what to do for your own situation so you don’t end up killing yourself as well.
Before we get too deeply into it, today, know that you’re going to need to pay close attention to your behaviours, the minutes you exercise, and how vigorous your workout was.
You’re also going to want to count how many hours per day you’re sitting or lying down, and you’ll want to keep up with how many minutes you’re sitting at any given point in time.
But first...
What’s so bad about sitting, anyway???
I asked the same question.
After all, when you’re sitting, you’re not doing anything strenuous. I can’t be that bad right?
WRONG.
A recent study looking at over 130,000 patients who are spread across over 17 countries internationally discovered that that one in 12 deaths could be prevented if people simply exercised for 30 minutes every day, five days per week.
Nothing crazy like HIIT or even sprint interval training. If they exercised at moderate intensity, they got these results.
See...exercise has the ability to prevent or reduce the effects of lots of chronic diseases like...
- Heart attacks
- Strokes
- Diabetes, and…
- Cancer.
Exercise makes our “heart fitness” levels better and is a great indicator of how well oxygen moves from our blood and into our organs and tissues where they’re desperately needed.
And this is tied real closely to our ability to survive. Written plainly, if your heart isn’t working as well as it should, your life expectancy won’t be anywhere close to normal.
But if we look deeper, we’ll find something starling.
The cold, hard fact coming from research is...while exercise helps a lot, it’s our sitting times and sedentary behaviour that seem to have the greatest impact on our overall health, right now.
And this is regardless of whether or not we exercise!
For example...a recent review in the Annals of Internal Medicine found that people who are sedentary for six to nine hours a day have a much higher risk of death, cancer, and heart disease.
The greatest risk seems to come in the form of developing diabetes.
According to the study, moderate physical activity made it a little better...but not by much.
It’s the DURATION we sit at one time that matters the most.
See...people who sit for a long time don’t burn as many calories. This naturally means they will weigh more, their joints won’t be as flexible or as ready for physical activity.
And overall, they’re going to have a slower metabolism, higher levels of toxicity through their whole bodies, and they’ll be way more likely to develop chronic diseases than people who stand, walk, or otherwise move their bodies for the majority of the day.
I haven’t even discussed mental health, yet. (That’s an entire conversation for another day.)
Is Laziness The Newest Trend?
Humans are designed from birth to MOVE. If you don’t believe me, all you have to do is take a look at a baby or a toddler.
Once they have the necessary motor skills for sitting, pulling up, standing, crawling, walking, and running...you can’t keep up with them. For most parents, keeping up with a toddler is a full-time job.
The average baby and toddler will explore whatever space they happen to be in...and you can’t stop them. The
NEED to move.
In our modern society, at some point, children become more sedentary. It could be because their parents parked them in front of the TV or gave them a device to quiet them.
Regardless...once this happens, the seeds physical inactivity have been planted, and it’s almost impossible to stop it once it’s started.
All you have to do is a cursory search online and you’ll read story after story of the devastating physical and psychosocial effects that being sedentary has on children.
Nowadays, we se everything from obesity to suicide in children. And the saddest thing of all is that most parents can’t offer much help because they’re struggling, too!
Of course, things haven’t always been this way. In fact...as recently as the 1960’s, people were still walking a lot and sitting for 6+ hours in a day was almost unheard of.
Sadly, modern humans burn way fewer calories from their through physical activity. If we keep this up, humans are looking at a sick future filled with people dying at younger and younger ages.
Sound scary?
GOOD! Now...here’s how you survive.
Counting will help you live longer
To avoid sitting yourself to death, you can follow these simple strategies...and please know that THESE WORK.
They’re super simple, and anyone can do these things.
- Eat 15 minutes before you leave home for the day - or if you work from home, eat 15 minutes before starting work. After eating, move your body. That way, you get to burn calories before you sit down.
- Take frequent standing or walking breaks. I get it. You have deadlines and need to get your work done. But take breaks. Often. Your life, health, and weight depend on it.
- Limit sitting episodes to under 30 minutes (particularly at work). Make sure you pay attention to when 30 minutes have passed. That’s the critical number and is close enough to 10 minutes that it will help.
- Take 10,000 steps or more per day. People often write to tell me 10,000 steps is way too many. I disagree. In perspective, it takes about an hour to walk this much if you’re moving at a moderate walking speed. Break it up into 30 minutes in the morning after you eat and 30 in the afternoon or evening (again, after you eat). If you can make it part of getting to and from work, even better! Exercising this way moves glucose out of your blood and into your muscles quickly.
- Engage in 150 minutes of moderate to vigorous physical activity per week. For you, it might be power walking or alternating walking and running. If you’re doing #3, already, skip this one.
- Engage in resistance (strength) training two days per week. This is important for your bones and for your overall strength as you get older. Strength training improves muscle mass and metabolism. It also helps you not gain as much weight and helps to prevent osteoporosis.
In closing...though humans are made to move, city life, technology, and societal norms have caused us to sit a lot and be way more sedentary than we’ve ever been.
And the solution may be as simple as counting.
Let me know how this worked for you, ok?
I think it’ll help you a lot if you sit a lot and have the tendency to eat meals at your desk.