Is Your Sedentary Lifestyle Making You Feel Drained, Tired and Bored?
Too much sitting, whether it be at the office or on the couch in front of the TV, not only gives you’re a bigger, flatter bottom, it messes with your metabolism making it harder for you to lose weight and keep it off.
A review in the Journal of Applied Physiology says that inactivity makes you insulin resistant and raises your lipid levels. These two factors, alone or combined, can put you at a greater risk for type 2 diabetes, and fatty liver disease. The Journal also says that prolonged periods of sitting make it harder for your body to burn fat and may even encourage fat storage.
So we know that sitting too much is bad for us. That’s not new news. If you’re someone who shrugs your shoulders and thinks there is nothing you can do about it because you sit at a job all day and don’t have a lot of options for physical activity before or after work, hang on. There are some things you could be doing every day to get more activity in.
And, for people who already do structured workouts three or four days a week, moving more throughout the day is good for you too. In fact, some research shows that sitting all day undoes the benefits of that 45 minute HIIT workout you did this morning at the gym.
Doing These Five Things Every Day Can Improve Your Health
Wall Push-Ups – A quick, simple exercise that you can do anywhere gets you out of your chair and increases blood flow to your extremities. Stand facing a wall, put both hands on the wall about shoulder width apart. Press into the wall, then push away from the wall. Do 12 reps.
Wall Squat – Stand with your back against the wall and lower down to a sitting position. Hold the squat (with your back against the wall) for at least 30 seconds. Repeat six times.
Chair Squat – Stand up from your chair, then sit back until you’re almost touching the seat. Hover for two seconds without touching then stand back up. Repeat 12 times.
Move For Three – After 60 minutes of sitting stand and move around for three minutes. Marching in place while doing shoulder rotations or arm circles counts and will get kick up your metabolism for the next hour.
Leg Extensions – Sitting on the edge of a chair, lift and lower one leg. Repeat 12 times on each side.
Try to do these exercises everyday for two weeks. Keep track of how many you do and how you feel. See if the short activity breaks help you be more productive give your more energy throughout the day.
There are tons of other exercises that you can do at work and at home. Get creative and come up with a list of your own. Be sure to add some resistance to your exercises. Keep a light set of dumbbells in your desk that you can pull out during the day for a set of bicep curls or shoulder presses. Using light dumbbells, weighted balls and elastic tubing will help you maintain, and even increase, your muscle mass over time.
For more tips on staying active in a sedentary world, click here.