HAPPY FALL NEW YEAR!
For many people September is more of a new beginning than January when we make all those resolutions that we don’t follow through on. “Back to school” isn’t just for students, it seems to be embedded in our collective psyche. After a break in the routine with summer vacations and some beach time, we are ready to recommit to our healthier routines. Exercise classes get rolling, hobbies get back on track, less chips and more veggies.
Last month I wrote about some research regarding the negative health impacts of sitting and how it is being called the new smoking. It’s not all bad, after all we have to sit don’t we, and for some of us our job demands it. Like everything else, it begins with awareness and depends on how you do it. If changing your workspace is feasible, a standing workstation or adjustable desk that can change the level of the work surface is ideal. Don’t sit in a chair that is too cushy and comfortable, it invites bad posture and prolonged sitting. Ideally, use an unstable sitting surface like a ball chair that keeps your balance and postural muscles more active. Turn on your alarm, take frequent breaks and even do some stretching exercises on a break. Start turning these practices into habits and you can quickly turn the negative effects around.
The big issue with sitting is that in addition to immobilizing tissues like joints and muscles that need movement in order to be healthy, it lowers your base metabolic rate (BMR). This is what piles on the pounds, turns your circulation into sludge and gives you a foggy brain. We are movement machines and movement is life. It affects every aspect of our being from neuromusculoskeletal system function, to circulation, insulin uptake, blood sugar levels, and hormone function. The list as you can see is endless and includes just about every aspect of our physiology. It is all related to your BMR and is completely dependent on moving your body—regularly.
Movement is the key and next newsletter I will talk about quality of movement or how to get the most bang for your buck. (Hint: this all depends on quality of spinal/nervous system function, which is maximized with Network care. But you knew that didn’t you).
For those of you who want to go a little deeper the literature is exploding on this topic. Below is a summary from an excellent website called www.juststand.org devoted to the benefits of standing:
About Sitting
The American Medical Association (AMA) agrees that sitting for extended periods of time can be bad for personal health. Their policy recommends organizations offer sitting alternatives, including standing desks.
Excessive sitting impacts our body’s metabolic system: “Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease.” ~ James Levine, MD, PhD
Sedentary lifestyles increase the risk of cardiovascular disease. “For people who sit most of the day, their risk of heart attack is about the same as smoking.” ~ Martha Grogan, Cardiologist, Mayo Clinic
Combating sitting disease with added gym-time may not work: most people don’t have time for MORE exercise, and more exercise time may not even reverse sitting disease.
Global studies show, on average, we sit 7.7 hours a day, and some results estimate people sit up to 15 hours a day. Calculate your daily sitting time
About Standing
The obvious remedy to sitting disease is standing—while you compute or do any number of activities. Here are eight easy ways to stand more.
Standing is like walking: It increases energy, burns extra calories, tones muscles, improves posture, increases blood flow and ramps up metabolism.
Standing all day may not be healthy or practical—people naturally want to sit at times to rest or when intensely concentrating.
A recent study published by the CDC indicates adjustable sit-to-stand products are an effective solution for reducing prolonged sitting. You can instantaneously sit or stand as you choose while remaining effectively engaged with your computer. Read more.
The testimonials prove it: People really like to stand!
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And here is an article by Dr. Mercola with tons of simple stretches you can incorporate into your sitting day as well as more info about sitting and some more great references. He spends 10-12 hours a day in front of a computer so he is speaking from experience.
Intermittent Movement Benefits Your Health. Here’s How to Get More of It into Your Work Day.
Link to article: http://fitness.mercola.com/sites/fitness/archive/2014/04/11/intermittent-movement.aspx
Keep moving and make it fun!
Dr. David