Our bodies were designed to 'MOVE' but we are 'SITTING' too much and it's killing us.
Alarm! More and more research has been showing the detrimental effects of a sedentary lifestyle also known as sitting disease which is said to be worse than smoking.
According to an article by The Active Times, "sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting"
According to Mayo Clinic,50-70% of people sit at least six hours per day, and 20-35% of people spend over four hours every day watching TV. (You will be shocked to find that you may fall into this category)
SOME STANDARD PHYSICAL ACTIVITY GUIDELINES AND RECOMMENDATIONS.
American Heart Association {AHA} suggests that
- Children age 2 years and older require at least 60 mins of enjoyable, moderate physical activities each day Or at least two 30mins periods or four 15 mins periods of vigorous activities appropriate for their age, gender and stage of physical and emotional development
For lowering blood pressure and cholesterol levels, an
average of 40 mins of moderate to vigorous-intensity aerobic activity 3 or 4times
/week is recommended
The truth is that most of our daily activities and
engagements make us tend to live a sedentary lifestyle, we do most things
nowadays sitting and lying down or even prolonged standing without adequate movement.
Sitting in from of the television every now and then
watching our favorite movie episodes, playing video games doing desk work in
offices, typing on our computers, etc.
And then protracted screen time is a great issue today
because of the invention of Mr. smartphone, most people just sit all day on the
couch with a device in their hands...
Well research has shown that sitting is another form of
attempted suicide.
specified. Worldwide 31.1% of adults are considered physically
inactive according to a research study carried out by Hallal P.C et al 2012,
and this has been linked to millions of deaths all over
-Sitting for over 30mins at a go is too harmful to you
Now the big question is how physically active are you?
DANGERS OF SEDENTARINESS.
A study by Biswal et al 2015 associated prolonged
inactivity/sedentary/sitting time to a high risk for cardiovascular diseases or
pathologies like stroke and heart failure, cancer (breast, colon, colorectal, endometrial
and ovarian) and type II diabetes incidents and mortalities.
Meaning that it increases the likelihood of acquiring
and dying of these diseases
Other conditions you know well are obesity,
depression, osteoporosis and fragility fractures
Physical activity and exercise have been shown to:
- Boost mental coordination and function
- Improve academic performance
- Prevent obesity
- Combat depression
- Reverse type II diabetes
- Make your skin fresh
- Make your body organs function better
STAYING PHYSICALLY ACTIVE, TIPS AND SECRETS.
This is where we will draw the curtains.
It is the crux of the matter.
(Ps: Having an active exercise life is still essential for
maximum gains)
But,
You may be asking,
After knowing all these, how can I get more physically
active without so much stress...?
There are some useful secrets/tips for living a more
physically active life.
I will like to call them ''life hacks for promotion daily
physical activity'' and they include;
Hack 1:
Take activity breaks: excuse yourself (if obtainable) from
prolonged lectures, meetings in the workplace or church and walk around and stretch
out.
Remember! Prolonged sitting is too bad for your health and
can even reverse the gains you got from your previous exercise habits.
While studying for your exams too, get up and ambulate at
intervals of 30-45 minutes at least, this will help your concentration too.
Hack 2:
Take your dog for a walk, that way you are helping the dog
and staying healthy yourself too
Hack 3:
- Join a sports club/play in your school league
Hack 4:
- Brisk walk
Hack 5:
- When you take the public transport system, stop at a point at
least 2-3 minutes’ walk distance away from your exact destination
Hack 6:
- When movies or shows go on commercial breaks, go on your
own commercial breaks too and do some movements.
Do some gyration too, during tea or lunch breaks at
conferences.
Hack 7:
- Learn to pause the movie and walk around
Hack 8:
- Get a skipping rope with a counting device, challenge
yourself daily and challenge friends too, this way you can stay motivated. One the advantage is that you can do it indoors i.e. within your compound or lodge, this
is a good idea especially for areas that are not safe in early mornings. Skipping
also helps you lose weight it is advisable that you consult your
physiotherapist or an exercise expert for any weight loss program or activities
for proper physical exertion and ergonomic assessments to determine what will
be suitable for you
Hack 9:
- Get a pedometer (a device that can count your steps) 10,000
steps daily are recommended
Hack 10:
- Calls are meant for movement: whenever you are on the phone
with a friend or loved one, ensure that you move around and not stand or sit at
a spot.
Hack 11:
- Break your screen time and desk time with some gentle
stretches to your neck, hands, trunks at least and shakes out.
Hack 12:
- Choose to walk or cycle yourself to class or workplace
(embrace active travel) as much as you can whenever possible.
Hack 13:
- Choose to do most of your house chores yourself
Hack 14:
- Remain physically active even during pregnancy. Please
consult your physical therapist for information about exercise or physical
activities that will be suitable for you during each phase of pregnancy.
Hack 15:
- Dance: take every opportunity on this, dance to your favorite
good music when it comes on, the church is another place where people can get
physically active but most people still don't embrace that. Make maximum use of
your praise and worship sessions and dance like David danced, your heart, brain,
bones and whole being at large will be happy with you for that.
Hack 16:
- Choose to take the stairs and much as you can, avoid
the elevator.
Always remember this
SIT LESS, STAY ACTIVE
Thank you!
©Chijioke Christian Otikpa.
Disclaimer: Opinions expressed in comments are those of the comment writers alone and does not reflect or represent the views of Armstrongug
Comments
Post a Comment