Sitting the new Smoking
As this no doubt relates to all of us who are "chained to the PC" I want to share the following info I picked up at a recent Cardiac Congress.
Prof Vickie Lambert from the sports medicine unit in Cape town, presented a talk titled - "Sitting the new Smoking"
In this talk she cited findings from new research which shows that sitting for long periods can cause an 'insulin resistant metabolic syndrome' regarding glucose uptake, This can be more harmful than other risk factors, such as smoking, diabetes and obesity.
It has now been found that those who sit for more than 11 hours per day, have a significant increase in risk factors for cardiovascular disease and cancer, and those who sit for more than 3 hours per day can expect a 1.8-2.5 reduction in lifespan, even WITH regular exercise!
Attempts to address this have been undertaken in Australia and include:
Reducing TV viewing to under 2 hours per day.
Removing paper bins from office worker's desks and having a 'central rubbish bin point,' forcing the worker to get up from time to time.
Stools have also been removed from recreational areas so the workers must now stand at coffee breaks.
She suggests that the 'sitter' get up and walk for 3 minutes every 30 minutes, 6 minutes every hour and for 12 minutes for every 2 hours. There are apps that help with this such as 'B-Mobile.' (I've been using my 'Tomighty' app with the Promodoro technique, to try to keep me productive, but now have another use for it!:)
Have a good day everyone and "Happy Standing!"
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Interesting about the cardiovascular disease and cancer. I knew obesity was a biggie and I know more people with diabetes than ever before. People sit at computers in the office, are exhausted so they stop by the local fast food joint and pick up dinner then sit in front of the TV until it's time to go to bed. It's shows if you look around too. Reduce TV to under 2 hours a day? Easy!!! I worry about the kids who's parents allow them to play computer games all day/night too. Thanks for bringing this all to light. ~Debbi
Yes she did mention the kids glued to their computer games too. I recall visiting a local LAN tournament to realise that the teens/kids/young adults, gobble down piles of coke and junk food, literally 'play until they drop,' and then just sleep under the tables when exhausted! (and this continues all weekend!)
OH MY!!!! It's like watching someone commit suicide (perhaps a little dramatic but you get the point).
Slow, but a form of suicide nevertheless. (Surgeon I work with tells obese mothers who come in for heart surgery, and who have obese families, that they are "serial killers!" Blunt, but correct in more ways then we realize:)
Guess I am good, my physical problems help me to keep getting up and down quite often. Interesting post, thank you for sharing. :))
If I go out of my front door and walk around the block it takes me up a steepish hill, across the top and back down. It only takes about 5 minutes but I bet doing that every hour would be fantastic. I will try.
Don't just "try" Peter, make it part of your lifestyle....you dont have to do that every hour...a few times a day is sufficient.....believe me ...it works!
~Arthur
Hi Shawn! -
How are you - my friend!
May I just take a few momments of your time - to share something - I believe - with ever ounce - of my being!
Only you are responsible for your SUCCESS or failure - HAPPINESS or sadness stress or VITALITY - scarcity or ABUNDANCE - APPRECIATION or depression -- You choose what you experience -- And you choose by what you give attention to - what you think about- what you talk about and what you do or don't do about it.
** Have a Great Productive Day - Shawn! **
David
And remember Rome wasn't built in a day...but they were laying bricks everyday!
So true...but we constantly need be reminded that "Happiness is a choice." We so easily slip in the other, (wrong), direction. (As I heard in a talk once. "We are velcro for the bad and linoleum for the good")
I am pleased to report - I live by the statement - that I just sent you!
I don't watch TV - at all any more - haven't done for quite a while.
So no news - I even avoid weather reports - because they aren't worth anything.
Must say I find it difficult to avoid "bad news." My work alone does not allow this. What I have managed to do however, through mind training etc, is to be able to face but reduce the negative effect, of those 'gloomy bits' that will appear in life sooner or later. All a matter of strategy I guess. .
Thanks for this information, Shawn! I knew sitting for long periods isn't good for you. I have some medical problems that make this REALLY not good for me, but I get stuck. I'm going to set a timer and force myself to get up and move. Plus, hubs and I just joined a gym so will be getting out and working it out at least every other day. I'm going to try for that 6 minutes an hour thing. I know it will help. I keep track of my blood sugar, too, as my sister turned into a bad diabetic. Want to make sure I don't go that way so I'll see if this movement reflects in my blood sugar reading. Thanks again!
In the same talk she recommended in 18-64yr group, a minimum of - 160min mild activity per week, and 75 minutes vigorous activity plus muscle strengthening exercises.
BTW: They also found the 3/30min & 6/60min more efficient then the 12/120min.. Maybe do all three! Good Luck.
Oh dear something else to worry about! Seriously though, thank you very much for this. It's something many of us kind of know but put to the back of our minds, until we get a wake up slap. Thank you for that slap!
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Thanks Shawn,
Something "close to our hearts" (pun intended!)
Just to support what you are saying.........
As you know I have been diagnosed as a Type 2 Diabetic, probably because in my late 50's I began to lead a sedentary lifestyle and piled on the pounds (or kilos). Too much TV , junk food etc.........!
In short I became a couch potato and desktop PC "slave"!
After my GP delivered the official diagnosis, I decided to change my lifestyle and now, amongst other things, I watch far less TV , walk at least 5km a day and I actually welcome it when I have to park far from my intended shopping destination and walk!
Guess what? It all works, I lost at least 15 kg two years ago and have kept it off!
I tend to respect pronouncements made by scientists in sports medicine and allied fields etc. rather than the hordes of "gurus" and self-styled experts out there, promoting all sorts of fads!
Dr. Michael Mosely BBC science editor is one of my favourites as he only discusses measurable facts and draws conclusions from scientific evidence. Just Google him to see what I mean........
Did you know that "thinking" also contributes to your health, and helps you to lose weight?
Keep moving dear friend, its good for your health!
~Arthur
Wise words...thanks Arthur.
Was just thinking the other day of how we also can all save money and get healthy in the process by. E.G.. walking, saves petrol, eating less of the harmful cakes, cappuccinos etc, Even less electricity used sitting at pc.Doing your own gardening, plumbing etc and getting the exercise at same time, instead of paying another to do it all. Wash your own car It should all add up and the list goes on and on!