Standing Up to A Sedentary Lifestyle
by Deborah
L. Mullen, CSCS
Sitting used to be a way of
getting off your feet and resting a few moments in a life filled with
physical activities. Now our lives are filled with so many
labor-saving devices and motionless activities (actually inactitivies)
that many of us are sitting virtually motionless for over 80% of our
waking hours. So instead of offering people to “have a seat,” we
should be saying “get on your feet!”
Recent studies have shown that
sitting for long periods of time is hazardous to your health and that
incorporating a little movement throughout your day will not only
improve your levels of cholesterol, triglycerides and blood sugar, but
can also decrease your waist size, boost your energy, and enhance your
concentration.
One simple question asked
throughout the day can be your key to better health and fitness:
“Do I have to be sitting right now?” If the answer is “no”, then
get off your behind! Try standing instead of
sitting when:
Talking on the phone—Get
in the habit of standing up when the phone rings or when you are
dialing a number.
Reading memos, documents,
and articles—Get some 100% recycled paper and print out hard
copies so you can stand and read, starting with this article!
Talking to co-workers—Your
mouth and ears work just fine while standing.
Waiting for the computer to
do its thing—If you aren’t typing, why are you sitting? Standing
will give your mental concentration a boost for when you sit back
down.
While you are up, might as well burn some more
calories and reduce muscular aches and pains by:
- walking in place
- lifting heels, then lifting toes
- performing partial knee bends
- swinging one leg back and forth, then the
other
If you have to sit, at least move the sluggish
lower-body and core muscles by:
- straightening one leg
then the other
- lifting heels, then lifting toes
- squeezing your buttocks
- arching and rounding your torso
To get in the habit of
standing more, make use of reminders such as index cards taped to your
monitor with sayings like “Stand Up! and "Move
It!” Continually ask yourself “Do I
have to be sitting right now?” Find and make use of opportunities
to move more – either by standing up or by moving while sitting. You
can look better and feel better by standing up to a sedentary
lifestyle!