Stand for 5 minutes each hour
We all know that sitting a lot is bad for us.
However, we live in a sedentary society that makes it almost impossible to avoid sitting for long periods of time. As I type this, I’m sitting down. I can spend hours each day, sitting at my computer. And I know I’m not alone.
Fortunately, we can take proactive steps to mitigate the harmful effects of sitting. This week, aim to get at least 5 minutes of standing/moving time each hour.
Importance
We weren’t made to sit at desks all day, and then to sit in our cars for an hour, and then sit on our couches for the rest of the evening. Humans evolved to move; to sprint after prey or away from predators, to lift heavy things like carcasses and building materials, and to walk for sometimes days at a time.
If we want to be healthy, we need to simulate the lifestyle that we evolved to have.
Long periods of sitting have been linked to heart disease, diabetes, and even premature death, as well as depression and obesity.
Studies have shown that even as little as 2 minutes of movement every hour can offset the consequences of a sedentary lifestyle, and decrease the risk of premature death by 33%. It may be even more important for overall health and longevity than doing a proper workout.
“A sedentary life causes you to breathe only shallowly, and this strains the heart and starves the brain… You think you are fatigued or bored at the end of a day of sitting, but it’s really more than that. Your brain is starved of oxygen, and so are the tissues in your body.” — Dr. Suhas Kshirsagar, Change Your Schedule, Change Your Life
Implementation
Each hour, stand or move for at least 5 minutes.
If you’re like me, you might need to set an alarm to go off each hour. Or you can aim to complete your 5 minutes of movement at the top of each hour, e.g. 10am, 11am, etc. if you’ll remember.
What you do doesn’t matter - you can do anything. Walk to the kitchen and get a glass of water. Check the mailbox. Or you can try:
Air squats
Burpees
Lunges
Yoga poses
Climbing the stairs
One more thing before you go
I recently created a Facebook and Instagram page for this newsletter for those looking to take their daily habits and practices further.
I aim to provide podcast and book recommendations, keep everyone updated on new studies, and post at least once a day about ways you can improve your health with simple, actionable steps. Let me know if there is anything else you’d like me to cover on these pages, as I have created them for you.
Please follow and join these pages if this is of interest to you, and invite anyone else you think may be interested.