This info graphic lists all the things an individual did or experienced during a particular day. The larger the word, the more time spent there. What would a graphic of your typical day look like? Unfortunately, a giant text of “sitting” jumps out for most people. Too much sitting is terribly debilitating for our health. The Mayo Clinic states that those who log more than four hours of recreational screen time (so the TV or computer) have
- 50% increased risk of death from any cause
- 125% increased risk of events associated with cardiovascular disease
Recently our work site received a new cubicle area with desks that raise up so that you can stand while you work. I’ve even heard of places that incorporate treadmill desks so that their employees can slowly walk continuously throughout the day. It’s a fabulous perk, but not everyone can enjoy it. Some of us are at home all day taking care of kids, or simply cannot be up constantly. So what can we do to squeeze in some effective exercise to combat the battle against said health risks?
WebMD has some wonderful suggestions:
- Walk – park your car a little farther away from your destination, get off the bus or train a stop or too early, take a break and visit the outdoors.
- Interval Training – push your pace for a few minutes, then back off; take the stairs instead of the elevator.
- Squats – your legs are stronger and meant for it, STOP bending so much and you’ll save your back; do this when you load the dishwasher, empty the dryer, work in the yard.
- Lunges – can be mixed in anywhere throughout a walk; carry something as you do.
- Push-ups – do while you play with your kids on the floor, have a contest with them.
- Crunches – NOT sit-ups, after the push-ups just roll over and continue as you play.
- Bent-Over Row – this one is new to me, it’s like a squat while lifting a little weight, see here; simply squat as you lift or set down something, like the laundry basket or your child.
You don’t have to have a gym membership in order to prevent so much disease from simply walking; it’s a waste of money anyway! I PROMISE you’ll feel so much better if you do even a few little things to incorporate more movement into your day. You don’t have to be a marathon runner or gym class junkie in order to improve your quality of life. A little exercise improves every aspect of your health. Why not make the right investment?