Keep on moving
Many of us spend a lot of hours each
day sitting, often because our job requires it. To compensate, we may put in
an hour at the gym a few times a week or participate in a sport on weekends.
Now researchers are starting to question whether that short daily burst of exercise
is enough to keep us healthy, considering so much of our day is spent barely
moving. It may be that staying on the move throughout the day is more important
for maintaining good health than we realized.
Marathons not required
The good news is, if this theory is correct, that simply moving around more
could help improve your health. You don't need to train for a marathon or even
break a sweat.
Before you cut up your gym card, remember that the idea isn't to cut back on
your current exercise routine — it's about finding ways to be more active
throughout the day. Instead of thinking about activity as all or nothing (running
full out versus vegging out), think in terms of simply moving around more often.
Make your move
Here are some examples to help you get your body moving more:
- If your job requires sitting at a desk, take a brief stretch break at least
each hour or go for a short walk.
- Set a timer to remind yourself to take a movement break.
- If you can't get up, do some isometric exercises or stretches in your chair.
- Try to schedule your day so you alternate sedentary and active tasks.
- Whenever possible, stand or walk while doing simple tasks you'd normally
do sitting down, such as talking on the phone, reading or surfing on your
computer.
- Look into installing a standing desk at work or in your home office.
- Walk up or down the stairs instead of taking the escalator or elevator.
- Walk to the grocery store and carry the bags home.
- View household chores like yard work, laundry or vacuuming as opportunities
to be active.
- Limit the number of leisure hours spent in front of the TV or computer.
- When you do watch TV, do stretches, sit-ups or leg exercises during commercials,
or watch while pedalling a stationary bike.
The bottom line: We all need to spend
less time on our bottoms, and small amounts of increased activity through the
day add up.