By Anne Pyle
If You’re Out of Shape, it’s not Your Fault.
Our bodies are a reflection of the lives we lead and the choices we make. Fat and obesity is in large measure caused by modern technology. In other words, we are a sitting and sedentary lifestyle society, time starved, convenience driven, fast food consuming culture. So…
“If you’re out of shape, it’s not your fault. You’re a product of our times. But, it is your responsibility, and you’re the only one who can change it.” LeAura Alderson
The Good News
Australian research has found strong evidence that standing and walking rather than sitting, can make a big difference over time. They’ve shown that an extra two hours per day spent walking instead sitting is associated with significantly lower blood sugar and blood fat levels, an increase in “good” HDL cholesterol and lower BMI and waist circumference.
It seems that that too much sitting slows metabolism. This restricts the body’s ability to regulate blood sugar and blood pressure and break down body fat.
Simply changing how much we move we can change this impact
Our lives are increasingly dominated by sedentary activities, mostly due to the demands of using technology.
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The thing I love about this research findings is that the necessary behaviour changes are actually easy.
Two things we need to do to get better benefits
- STAND INSTEAD OF SITTING for 2 hours a day in total
- KEEP MOVING THROUGHOUT THE DAY. It is regular and intermittent moving that enables our metabolism to keep working.
Take frequent breaks
Even one minute brisk stand-up breaks, help. During that one minute be brisk and add in exercise. For example:
“I like to see how many squats I can do in 6o seconds”, says LeAura Alderson, founder, My Trainer Fitness.
Recruit your peers and associates to walk with you at every break, and to hold walking meetings. For notes, you can talk into recording app on your phone, and even better if it’s something like Dragon Dictate or one of the popular voice-to-text apps that can be uploaded to your computer once you’re back at your desk.
Taking the stairs will do it
Take the stairs—two at a time—whenever possible.
“I recharge my battery by charging up the stairs two at a time!” LeAura Alderson, founder, My Trainer Fitness
If you can get a stand-up desk or elliptical work station, go for it! Even trying the under-desk peddlers are better than nothing. But at least once every hour, just stand up and briskly do just one minute of exercise, and every time you leave your desk, walk as briskly and vigorously as you can. Your co-workers will soon realize that you’re not in a hurry to get to the bathroom… but rather, you’re seizing every moment available to be vigorously active. Soon, as they see your results, (weight loss, less tired, more energetic, more positive), they will want to join you.
So stand up for yourself, walk out and work out! 🙂
Charge your battery during travel or work… My Trainer Fitness
Exercise at Work, My Trainer Fitness.com
Get Up For Your Heaert Health, Move For Your Waistline, Science Daily
Stand Up, Move More, More Often, European Heart Journal
Why Sitting Too Much is Bad For Your Health, NHS Choices