Fit Tip of the Month
by Jeremy L. Spencer, MS, CSCS

Sit Less for Better Health

March Fit Tip:

Human beings are clearly not made to sit all day. We have bones, muscles, and joints that allow us to move, and our bodies function much better when we do so. Our minds work better, our hearts work better, mood is enhanced and our overall health improves just by moving more and sitting less. Ironically, our culture is moving in the opposite direction. We are becoming more and more “chair based” every day. Thanks to computers, cell phones, TV's and the like, many of us do everything from working, to shopping, to socializing, to banking, and taking in all forms of entertainment from a seated position. However, even when we indulge this inherent need for movement, which has tremendous benefits, sitting, which is contrary to our nature, has some not so good consequences.

To reap the health benefits of movement, all it takes is a minimum of 30 minutes of moderate to vigorous activity most, if not all, days of the week. But, there is growing evidence that too much sitting may somewhat negate some of the positive benefits of a daily exercise session. In other words, not sitting for long periods looks to be just as important as moving. If you're sitting for 6 to 12 hours a day, your 30 minutes of walking may not be as effective as if you would also get up once in a while and move around.
This non-exercise related movement is very beneficial for optimal health.
Spending the majority of your day sitting may contribute to a general lack of vigor, stiff muscles and joints, and just may not be as good for your health if you moved more a bit more, even if you do exercise regularly.

Fidget more. Wiggle. You know the little kids who can't sit still? Act like one of them. Get creative and look for ways to move and reasons not to sit. Taking periodic standing/movement breaks, going for brief walks to recharge, stretching, standing while talking on the phone, walking to deliver messages instead of using email are all ways you can move more and sit less during the day. Your body will thank you.

Reference:
ACSM's Health and Fitness Journal. March - April, Volume 16 Number 2

.