Are You at Risk for Sitting Disease?

How much do you sit throughout the day? Medical experts have started referring to long periods of inactivity and its negative consequences as “Sitting Disease.” People can spend up to half of their day sitting, whether it is at their work station or on their couch. New studies are saying what has been suspected for a while; if you’re sitting for long periods of time, you may be at risk for cancer, diabetes, heart disease and obesity.

In fact, in a study presented at the American Institute for Cancer Research’s annual conference, there have been 90,000 cancer deaths that can be attributed to the fact that people are exercising less than ever. Breast cancer has also been linked to inactivity.

Consequently, when you’re seated your muscles’ electrical activity drops, which incites a flow of unwanted metabolic effects. The body’s calorie-burning mechanisms slow and insulin efficiency drops, escalating the risk of diabetes. Obesity becomes a concern because enzymes that break down lipids and triglycerides also drop, bringing levels of good (HDL) cholesterol down with them (Dr. Neil Baum’s blog). What’s more, even regular exercise doesn’t seem to outweigh the ills of sitting through the workday.

Here are some tips to help you revamp your lifestyle to become more physically active:

• (NEAT) Nonexercise Activity Thermogenesis. If you sit at a desk all day, you may consider stretching, bending and turning several times throughout the day. Also, try mixing standing and sitting.

• Take regular breaks. Most people know lack of exercising will cause weight gain, but this doesn’t usually motivate them to become more active. It helps to get moving often with small goals. Stretch out your entire body, all the muscles that are cramped. If you do it five or six times a day, you'll start to notice a difference."

• Exercise while watching television. It’s time to bring the treadmill, bike or elliptical out of the basement and put it in front of your TV. This is how a client told me they lost weight. They made the commitment to get on their treadmill every time they watched TV for at least an hour.

• End your workday with more energy. Prolonged sitting at work can tire you out, which makes you fill exhausted by the time 5 p.m. approaches. If you take a brisk, 15-minute walk in the afternoon, you'll be far more productive in your last two hours. Making time to get a little exercise in will give you more energy all day long.

Lastly, whatever you can do to move more do it! Walk, stretch, stand, ride a bike or get on an elliptical. Not only will you feel more energetic, improve your moods and decrease your chance for several diseases, you will also prolong your life span and quality of life! So what are you waiting for?