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Sit a Whole Lot? Do an Exercise Swap

By Sandy Schroeder

Many of us sit a whole lot every day and are looking for relief.  

Now WellAndGood.com suggests trading a minute of exercise to counterbalance 14 minutes of inactivity. You don't have to run 10 miles after sitting all day. 

Or use five minutes of moderate physical activity to offset an hour of sitting.  

WellAndGood focused on research from the Boston University School of Medicine. Researchers studied the changes in fitness of 2,000 people. They found the more time spent on exercise such as running or walking and the less time sitting the better their overall fitness levels were. 

Good Heart News Too 

The researchers also found every minute of heart rate boosting exercise done equaled three minutes of walking and countered about 25 minutes of standing still or sitting. 

Where Does That Leave Sitters? 

There is hope for countering all of those hours that many of us spend planted in front of a computer, lounging on a couch or sitting behind the wheel. This research suggests all of that sitting can be offset by short bursts of exercise like a quick core workout or an intense Pilates session. 

Set Up a Plan for You 

Take a few minutes and review your sitting schedule at work, at home and driving or flying. Then start a list of the amount and types of exercise you are currently doing. Then consider where you can plug in the most effective exercises in your daily schedule. While you are at it, line up some more good backup exercise spots. 

You might be surprised at how much sitting time you do. Many say they sit at least 15 hours or more every day. You might also be amazed at how little exercise calculated in terms of time that you actually do. I always over estimate my fitness efforts and under estimate my sitting time. 

Add and Subtract 

  • Reduce sitting by walking while you talk on the phone 
  • Insert five minutes of marching in place every hour or so when working 
  • Use morning breaks to do  jumping jacks or stretching 
  • Add an exercise cycle to the family room 
  • Skip the screens and walk after dinner 
  • Get up early to do a quick run 

Whatever you choose, look for health improvements and a lift in spirits. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mt. Juliet, Tenn.

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