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One Way to Flip the Switch On Sitting Dangers

By Sandy Schroeder

We have all heard how sitting too much is right up there with smoking as a health danger, but most of us have not come up with good solutions for the problem. 

Now a study in the British Journal of Sports Medicine says 30 to 40 minutes of moderate to vigorous daily exercise can counteract the impact of sitting for 10 hours. Although any amount of exercise and standing will help. 

How Risks Go Up or Down 

The researchers reviewed nine different studies of some 44,000 people wearing fitness trackers. They found the risk of death coupled with excessive sitting goes up as other physical activities go down. 

When individuals did 30 to 40 minutes of moderate to vigorous physical activity along with their lifestyle of sitting, the risk of death was similar to other individuals who did not sit a lot. 

If this rings a real bell with you, you might want to start plotting those 30 to 40 minutes of activity and fitting them into your day. 

What to Do When 

Start moving early - Get up an hour early and do a run or brisk walk. Start gradually and build up to the 30 or 40 minutes needed. 

Do mid-morning and mid-afternoon sessions - If it works in your schedule do a cycle or mat session in the morning and a brisk walk in the afternoon. 

Go to the gym after work - If you can manage it, do a 30-minute session after you wrap up your work day. You could hit the gym or set up a workout area at home. 

Arrange some backups - Use a cycle, treadmill or small weight exercises when the weather is bad. 

Overall, sitting for work, driving, travel and leisure really might be offset with brisk walking, gardening, or cycling every day. 

Start off small and check with your doctor before launching new exercise routines. Then just keep shooting hoops or kicking a soccer ball with your kids, running with the dog, or doing dance or yoga classes. Do whatever feels right to maintain that 30 to 40 minute daily exercise loop. 

I am going to try posting small signs on my mirrors, desk, and recumbent bike and treadmill, asking if I have exercised.  

You might also enlist your family to back you up, and help them start daily exercise routines in place of video games or web surfing. Set up a family checkpoint and chart everyone's progress once a week. Rewards and pictures may motivate everyone.

In a nutshell, do whatever it takes to make this exercise commitment and keep watching for more research on this subject.  Down the road you may be very glad you did. 

When you are ready to move ahead visit The Joint Chiropractic clinic near you. Find out about personal healthcare plans that eliminate the hassle of insurance.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractor in Shorewood, Ill.

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