View Wisely: The Great American Solar Eclipse on Monday

Please friends, do not risk your eye sight for a glimpse of the Great American Solar Eclipse on Monday, August 21.

On this day it is predicted that millions of people will gaze at the sun to view the eclipse. Some may risk their eye sight to do so. Even during a solar eclipse the sun’s rays are so bright that they can burn your eyeballs. It may looks dark outside – certainly darker than it does on a typical day – but the damage that comes from looking directly at the sun is still there.

Eclipse

How To View the Eclipse Without the Risk

There is an excellent article at Space.com that discusses the risks of viewing the solar eclipse and also provides ideas for ways to participate safely.

The graphic below is from the Space.com article. It shows how you can make a pinhole projector if you don’t have reliable solar eclipse glasses. I remember making this projector as a child and it worked quite well.

Pinhole Projector

I ordered glasses from Amazon.com but am now hearing that many of the glasses are being recalled because they do not provide sufficient protection. Some retailers argue that their glasses are being recalled unfairly and that the recall will make everyone question the quality of the glasses they’ve purchased.

Optometrists believe the safest way to view the eclipse is on T.V. Below is a letter from an optometrists that has been shared a number of times on Facebook. I think it’s worth sharing here:

As an Optometrist , I want to express concern that I have about the solar eclipse on Monday, Aug 21. There are serious risks associated with viewing a solar eclipse directly, even with the use of solar filter glasses. Everyone should keep in mind if they or their children are considering this.

We have to keep in mind that some people will encounter the inability to control every aspect of this exercise. For instance, true solar eclipse glasses are made for adults, do not fit children well and should not be used without direct parental supervision. If the solar glasses do not filter out 100% of the harmful UV rays, if they are not used absolutely perfectly, or should there be a manufacturing defect in any of them, this will result in permanent and irreversible vision loss for any eye exposed.

Just like sunburn to the skin, the effects are not felt or noticed immediately. I have a great fear that I will have patients in my office on Tuesday, Aug 22 who woke up with hazy, blurry vision that I cannot fix. It is a huge risk to watch the eclipse even with the use of solar glasses. There is no absolutely safe way to do so other than on TV.

The biggest danger with children is ensuring proper use without direct parental supervision. As the eclipse passes over many places, including Columbus, the moon will not block 100% of the sun. Because so much of its light is blocked by the moon, if one looks at it without full protection, it does not cause pain as looking at the sun does on a regular day. Normally if you try to look at the sun, it physically hurts and you can’t see anything.

During an eclipse, however, it is easier to stare for a bit….and even less than 30 seconds of exposure to a partially eclipsed sun, you can burn a blind spot right to your most precious central vision. With solar glasses you can’t see ANYTHING except the crescent of light of the sun. Kids could have a tendency to want to peak around the filter to see what is actually going on up there. One failure, just one, where education and supervision fail, will have such a devastating consequence.

Please, please be safe. Watch it on television.

PS Feel free to share this post.

Michael Schecter

Have a healthy day.

Thanks for sharing!

Motivation from Mel Robbins, More Good Coffee News, the 8 Hour Diet: It’s Friday. I’m in Link Love

Link-Love2

Ah . . . . Friday. Here you are once again. The funny thing about Friday is the love/hate relationship that I have with it. Of course I’m looking forward to the weekend. But, the end of another work weeks means that five more days of my life have slipped away. Have I made the best of them?

Sometimes the answer is yes, sometimes no.

One way to bring meaning to a week that has been less than overwhelmingly interesting in any way is to share tips via links about health and wellness news that I’ve found to be fascinating this week. I hope you enjoy and will share.

 – Not can you, but do you have the will to [change]?
–  The 8 Hour Diet is still a thing
–  Burn20 will inspire you to move more, and . . . .
–  There is now proof (almost) that coffee and a nap are the perfect combo.

It’s Friday. I’m in [Link] Love!

Mel Robbins on Why Motivation is Garbage –Mel Robbins, creator of the 5 Second Rule,  is a motivational speaker with one of the of the top 20 Tedx talks in the world. In this interview with Tom Bilyeu, she talks about how she changed her life with one simple strategy that came to her during a low point.  In this compelling interview she talks about how the habit of hesitation sabotages our success and what to do about it. The interview is worth a watch and just may motivate you to make some changes in your life. For an additional motivational burst, check out her short inspirational video This is Where Your Dreams Live below.

 

 

The Complete Guide to Intermittent Fasting – For several years I have practiced the 8 Hour Diet, intermittently at least, and can confirm that it has significant benefits. The 8 Hour Diet is believed to help you lose weight (without counting calories or starving yourself) and reduce the risk of chronic conditions including cancer, heart disease, diabetes, and Alzheimer’s Disease.  The diet works because for 16 hours a day you are not consuming any calories. During this 16-hour period, the body is able to rest, repair and burn calories.

The book, The 8 Hour Diet by David Zinczenko and Peter Moore was a New York Times bestseller and brought the concept of intermittent fasting mainstream. For the most in depth look at the diet, the book can be purchased at Amazon.com. To learn more before buying the book, check out Stylecraze’s The 8 Hour Diet – Complete Guide.

 

Clock 2

 

Burn20 – Ingrid Macher’s Facebook page Burn 20 features short workout  videos – usually three exercises in each one – almost daily. Having these in your Facebook newsfeed is motivating and provides some great ideas for exercises that target a variety of muscle groups that can be done in a short amount of time.  Ingrid also has a free 5-day meal plan that you can download.  You can access the videos here – Burn 20 Videos, and the entire Facebook site here, Burn 20. Give her a ‘like’ on FB and start getting the videos today!

Burn 20

 

Coffee + Nap = Perfect Combination – I read some time ago that drinking a cup of coffee before taking a short nap would help you wake up more recharged than either option on its own. Researchers continue to study the benefits of the “coffee nap” and deem it to be the perfect combo. Why does it work you ask? “Both sleeping and caffeine block the brain’s receptors of adenosine, which is the chemical that causes drowsiness. While a nap on its own can leave a person feeling refreshed, the introduction of coffee beforehand can make for an even more effective energy boost.” Click here to learn more.

Cup of Coffee

I’ll have more next Friday.

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Beat the Heat With the Ultimate Electrolyte Replacement

It’s only June and already there is a record heat wave gripping the southwest states. Usually the intense heat doesn’t start until July but it’s getting an early start this year and not just in the south. It has been hot here in Illinois this year too with heat indexes up in the 100’s.

If you are working outdoors in the heat whether it be biking, running or gardening, you need to quench your thirst with something other than water.

Water

You Need More Than Water

Water is a great hydrator. It’s almost always available, has zero calories, and flushes toxins out of your body. There are many more reasons why it’s good to drink plenty of water every day and you need even more when it’s hot.

But, if you’re only drinking water, you are losing precious nutrients through fluid loss from sweating in the heat.  The major electrolytes found in the body include calcium, magnesium, potassium, sodium, phosphate and chloride. When these minerals become too low you may notice unpleasant – and sometimes dangerous – symptoms. Muscle weakness, an irregular heartbeat, a change in blood pressure, confusion, numbness and even seizures can occur when you have an electrolyte deficiency.

Sport Drinks Aren’t The Best Solution

Popular sports drinks advertise that they offer electrolyte replacement and provide potassium and sodium but they come with some other not-so-helpful ingredients like sugar or artificial sweeteners. A serving of Gatorade Cool Blue Thirst Quencher has 150 calories, 250 mg of sodium, 65 mg of potassium, 39 grams of carbohydrates and 35 grams (8.75 teaspoons) of sugar. Other flavors and brands have similar ingredient labels.

Gatorade Blue

A better option for electrolyte loss is the Nunn Active tablets that provide more total replacement. Nunn tablets come in a variety of flavors, have only 4 grams of sugar and contain 38 mg of magnesium, 25 mg of sodium, 360 mg of potassium. Replacing magnesium is key to reducing muscle cramps and twitches, weakness, irritability and even vomiting and diarrhea. Plus magnesium moves the other electrolytes into and out of the cells so it’s a must have in any electrolyte replacement.

The Nunn tablets only have 10 calories per tablet.

Nunn Tablets

 

Nutritional information per tablet is below:

Nunn

You can purchase Nunn Active from Amazon or any sports store. They cost about $6 per tube of 10 tabs which comes out to less than 10 bottles of most of the popular sports drinks.

I began using the Nunn Active tablets when I began spring training for a half marathon. The temperature was above average and on the long runs I sweat so much I could wring my clothes when I was done. Water wasn’t taking care of my thirst or fatigue. The Nunn tablets made a big difference in my ability to fully recover quicker. I notice a marked difference in the way I felt after using the tablets.

The tablets dissolve in water and are slightly fizzy. I’ve read some reviews where people have said they think they are too fizzy but I didn’t find that to be the case at all. The taste is not overbearing either.

If you want to stay physically active in the summer heat and be able to stay on top of your game, an electrolyte replacement link Nunn Active will help.

Have you tried the tablets? If so, share your thoughts in the comment box below.

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Wisdom, Why HIIT Works and Weight Loss: It’s Friday. I’m in [Link] Love

Link-Love2

I ran across a few health and fitness links this week that I couldn’t resist sharing. Winter can be a tough time of year to stay on top of of your fitness goals, but the links below will help.

Happy Friday to everyone! It’s Friday and I’m in [link] love!

Positivity is Powerful

Even if you strive to maintain a positive outlook, some days it can be harder than others. The Power of Positivity web site and Facebook page provides daily positive affirmations that can help you on days when the struggle is real.  Below is an inspirational video created by the Power of Positivity that has been circulating social media sites.  Check out their site here:  The Power of Positivity.

HIIT Is Here to Stay

Every year the American College of Sports Medicine compiles a list of the trends they predict will become or remain popular in the upcoming year. This year, wearable tech, body weight training and high intensity interval training (HIIT) top the list.  HIIT workouts are popular because they can be done anywhere at any time and, in most cases, don’t require any equipment.

If you’d like to add some HIIT to your life, here’s a link to a 20 minute workout that you can do at home or on the road. Try this Calorie-Torching HIIT Workout from the Fhitting Room.

HIIT

Nail Your Resolution By Doing This

We’re half way through January. Are you nailing your goals so far?  This article has some great advice from the Triathlete and reaffirms what we talk about here at PTCDN.  Set practical goals.  Instead of saying you’ll never eat dessert again, resolve to have dessert in moderation.  For some advice that works,  click here:  Nail Your 2017 Nutrition Goals from the Triathlete.

Too Good To Be True?

Maybe not. Japanese scientists have concluded a double-blind trail on obese adults to determine what, if any, apple cider vinegar has on blood sugar and body fat.  The results were surprising and indicate drinking apple cider vinegar could be a viable tool to aid in weight loss.  Read about the study and results here: Apple Cider Vinegar Helps Blood Sugar, Body Fat, Studies Say.

There’s Strength in Numbers

Reaching fitness goals are not only easier, they’re more fun, with friends. Stride Kick lets you join – and even create – fitness challenges that you can invite your friends, family and co-workers to do with you.

Stride Kick

Challenge yourself by creating a fun fitness challenge with your own goal or invite friends and coworkers to join and motivate you. Don’t want to create your own challenge? Become a part of the Stridekick community and join a community challenge to earn badges for achieving your goals: Moving with Stridekick’s Fitness Tracker Challenge.

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Improve Your Health With Lemon Water

It doesn’t get easier than this.

Squeezing a half of a lemon into a glass of water first thing in the morning is a good way to hydrate your system, cleanse the liver, and get a supply of vitamins and anti-oxidants that can give your immune system a boost.

The best reason to add fresh lemon juice to your diet several times a week is because they are super-charged with Vitamin C which is one of the most important antioxidants in nature. Anti-oxidants can protect healthy cells from free-radicals that can damage cell membranes, which ultimately leads to inflammation, pain and chronic disease.

Lemons and water

All Natural Lemon Juice Cleanse

Lemon water is an inexpensive, easy-to-make no-sugar thirst quencher that is more effective than commercial cleanses. The Vitamin C in lemons help the liver produce a compound called glutathione, which cleanses the liver and helps it regenerate. The minerals and vitamins in lemons help to flush unwanted toxins from the digestive tract, also aiding in liver detoxification

Increased Energy

Lemon squeezed in water provides more energy for the body than plain water. Water with lemon is a good pre-workout hydration drink. After a workout, lemon water will replace lost fluids and electrolytes and can improve post-workout recovery.

Weight Loss

There have been plenty of articles written about how lemon water can ‘melt fat’ and help people lose weight. Lemon water is not a magic potion that will cause you to drop pounds quickly unless you’re engaged in some of the other necessary behaviors – like reducing calories, and increasing your physical activity – that promote weight loss.

Lemon water will help you feel fuller and more satisfied than plain water which can cut cravings and reduce the chances that you’ll reach for a sugary soda or sports drink.

Glass of Lemon Water

How Much Do You Need?

People that weigh less than 150 pounds can squeeze a half of a fresh lemon into 8 to 12 ounce glass of water. People over 150 pounds can use the juice of one whole lemon or drink two glasses with a half a lemon each, twice a day.

The one downside to drinking lemon water is that it can be hard on tooth enamel. After drinking your daily glass, rinse the mouth with regular water and spit it out. This will protect the teeth from the acids in the lemon juice.

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Improve Your Health: Drink Green Tea

Coffee gets credit for being a beverage loaded with anti-oxidants that can help prevent Parkinson’s and Alzheimer’s disease, fatty liver disease and even some cancers.

Green tea, also considered one of the world’s healthiest drinks, tends to take a back seat to coffee when it comes to media attention, and that’s probably not fair.

Flickr photo by Leon Brocard

Health Benefits of Green Tea

There are many known health benefits of green tea and most of them are tied to the fact that it is loaded with epigallocatechin-3 gallates (EGCG) and bioactive polyphenol that have been shown to be the most effective compounds in eliminating free radicals.

An article in Medical News Today says that green tea is approximately 20% to 45% polyphenols by weight, of which 60% to 80% are catechins such as EGCG. What that means for you, is that when you consume green tea an army is released into your system that will destroy those pesky free radicals that cause cell damage, oxidative stress and eventually chronic disease.

Free radicals are generated from a variety of sources found in our daily lives including injury, cigarette smoke, environmental pollutants, radiation, certain drugs, pesticides, industrial solvents, and the ozone. Totally avoiding them is impossible so consuming green tea is one way to combat the damage they can do to cells.

Not only is green tea full of strong antioxidants, it is also believed to be effective in increasing metabolism and helps the body burn fat. Green tea also acts as a natural diuretic that removes excess fluid from the body and, a study done in at the Tohoku University Graduate School of Medicine shows that people who drink green tea age better than those who don’t.

Not All Teas Are Equal

Since there are so many options available when you go to buy green tea it’s important to pick one that gives you the highest levels of EGCG. For starters, bottled teas don’t measure up to brewed teas. Not only do they contain fewer antioxidants, many bottled teas have as much added sugar as soda.

Even bagged teas have different amounts of the healthy properties that can make some better than others. For bulk tea, Teavanak at 85 mg. has the most EGCG per teaspoon. If bagged tea is your choice, Lipton Green Tea bags, which contain about 71mg EGCG per serving, provides the most EGCG at the lowest cost (27 cents to obtain 200mg.

Flickr photo by Chris Costas

Green Tea Supplements Are Another Option

If you’re really serious about amping up your consumption of EGCG, green tea capsules might be the way to go. Through a study done at UCLA, researchers determined that green tea supplements produced the highest levels of antioxidants in the blood compared with liquid black or green tea.

If you do choose the supplement over the beverage, be careful not to get too much of a good thing. The average person should not consume more than 4.54 mg per pound of body weight. For all body weights, it is recommended to have no more than 750 mg in one day.

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Is Sugar Really That Bad For You?

If you roll your eyes at studies that tell you what to eat and what not to eat so that you can live a long, healthy, happy, prosperous life, get ready to roll.

Researchers have completed a study that was designed to determine if sugar is really the demon substance that we’ve been told that it is. Driving this research is the undeniable trend showing that in the United States more and more children are being diagnosed with type 2 diabetes, fatty liver disease, and cardiovascular disease at a younger age. In September, the youngest person ever to be diagnosed with type 2 diabetes was a three year old girl.

The occurrence of these maladies are much more common in American children than they are in other countries such as Pakistan, India, and China which leads scientists to believe there is more to it than caloric intake.

Lollipops

Sugar Study On Children Proves What We Think We Already Know

A study conducted by researchers at UC San Francisco and Touro University California involved 43 children between the ages of 9 and 18. All of the children were obese and had at least one other co-morbidity such as high blood pressure, elevated triglycerides, and impaired fasting glucose.

During the 10-day study the children were provided specific foods to eat but it was not food that you would consider healthy fare. They ate kid-friendly foods like hot dogs, pasta, cereal, bagels and potato chips. But, the catch was their overall dietary sugar was reduced to 10 percent of their calories.

The children had to weigh themselves each day and if they lost weight they were instructed to eat more so they would maintain their original weight. This was done to prevent confusion as to whether the reduction in sugar or weight loss was having an effect on their health.

Despite intensive efforts to maintain the participant’s baseline body weights, at the end of the 10-day study, all participants experienced about a 1% loss. And all other makers were down including diastolic blood pressure, fasting glucose, fasting insulin, fasting triglycerides, and LDL.

Researchers have concluded that the health detriments of sugar, and fructose specifically, are independent of their caloric value or effects on weight.

Dr. Robert Lustig at the University of California, San Francisco, who has led studies on glucose and fructose says there is a direct link between sugar and metabolic syndrome. Metabolic syndrome is a cluster of conditions including increased blood pressure, high blood sugar levels, excess belly fat and abnormal cholesterol. Lin says, “When you metabolize fructose in excess, your liver has no choice but to turn that energy into liver fat, and that liver fat causes all of the downstream metabolic diseases.”

What This Means For You

It is true that studies come and go and, in some cases, what was proved last year has since been debunked. However, I can’t imagine that a year from now scientist will be saying, “Nope. We were wrong. Sugar is good for you. Eat all you want.”

Whether your goal is to lose weight or improve your metabolic markers, when it comes to sugar, eating less of it is the way to go. The American Heart Association recommends no more than six teaspoons of added sugar a day for women and no more than nine a day for men. If your sugar intake is out of control, tracking your sugar to make sure you stay within the AHA guidelines is a good place to start.

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Why Aggressive Weight Loss Strategies Lead To Disappointment, Plateaus and Weight Gain

Weight loss followed by weight gain – also known as the yoyo effect – is more common than you might think.

I could not find any accurate statistics for the number of people that lose weight then gain it back. Some studies show it’s as high as 95 percent. Others put it around 85. Whatever it is, I can tell you from the personal experience I have working with individuals through health coaching and specific weight loss programs, it’s a lot. I would guess it is in the upper range of 95 percent.

And the reason for weight regain has more to do with than science than it does with willpower.

Scale with tape measure

Enemy Number One: Adaptive Thermogenesis

Diet-induced weight loss is accompanied by a process called adaptive thermogenesis which is a disproportional or greater than expected reduction of resting metabolic rate. In other words, the body has an uncanny knack for wanting to be at a certain weight and dieting seems to elicit a biological reaction to negative energy balance or caloric reduction. When you eat less to lose weight, your body slows down to prevent you from doing so.

The plateau and weight regain that generally follows this large energy deficit may exceed weight loss so that a net weight gain may be the outcome of such a weight loss cycle.

There are still many unknowns about the dieter’s number one enemy, adaptive thermogenesis. Scientists continue to study this built-in adaptation system to learn more about its relationship to weight loss and the seemingly inevitable weight gain that follows. What they do believe is that a reduction in energy intake (food) results in an equivalent decrease in the resting metabolic rate.

Does This Make Successful Long-Term Weight Loss Hopeless?

The answer is no. While this balancing act that takes place is in the body is somewhat beyond your control there are some things to keep in mind when trying to lose weight and keep it off.

Here are some things you should know:

A slow weight loss program will prompt better long term results than a fast one will. Research shows that an aggressive weight loss program slows down your metabolism more than a moderate one does. We’ve all heard of the starvation mode theory that suggests that if you cut your calories down too low your body will think it’s starving and hang onto body fat. This is the basic principle of adaptive thermogenesis. The more you shock your body with extreme calorie deficits, the harder it will work to balance things out.

Strength training will keep your metabolism at its peak. Most of us prefer cardio exercise over strength training, but lifting weights – your own or the ones you buy from the store or find at the gym – is absolutely key to losing weight and keeping it off. When we lose weight we don’t just lose body fat, we also lose precious muscle mass. This muscle mass is what keeps our metabolism revved up. Three to four strength training sessions a week with weights, tubes and medicine balls will help you maintain the muscle mass that you’re going to need to lose weight and keep it off.

HIIT training trumps steady state cardio. High intensity interval training isn’t just more fun and effective than steady state cardio, it burns more calories both while we’re engaged in the training and for up to 24 hours afterwards. Find a HIIT class at your local gym or do one in the comfort of your own home. HIIT training requires no equipment and there are some excellent workouts on YouTube that you can access for free. Below is a 20 minute HIIT workout from Pop Sugar that you can find on their YouTube Channel.

Protein helps retain muscle tissue. Eating a diet rich in lean protein will provide the fuel your muscles need to regenerate after both the strength training and HIIT workouts. Not having adequate amounts of protein can result in even greater muscle loss and a lower metabolic state.

Patience is a must-have. The best way to think about your diet is to reframe it so that you’re thinking about weight loss in terms of a lifelong health strategy not an unsustainable 12 week program. We already know that quick fix dieting programs are impossible to maintain so get a calendar and set a long-term goal. Journaling is a good way to hold yourself accountable to your program and writing down your successes and challenges will help you stay positive and persistent.

Bottom line is the more you shock your body by drastically reducing calories, the more it will fight you to maintain your body weight. A long term plan of eating nutrient-dense lower-calories whole foods, daily exercise that includes strength training, and a daily dose of patience and perseverance will give you the best results.

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Collage Video is Back With a New Look and More Features

Not only is Collage Video back, it’s been given a much needed face lift and has some added features I think you’ll like.

In April I wrote that Collage Video was going off-line. Without a going-out-of business sale yet! But it is back and running and it has been updated with a more dynamic and engaging design.

Collage Video

Collage Video is the number one site for reviewing and selling workout videos.  My favorite feature  – being able to preview clips of the videos before you buy – is still intact. I’ve been introduced to some of my favorite instructors and found the best workouts for me using the preview tool.

Instructors like Kelly Coffey Meyer:

Kelley Coffey Meyer

And workouts like After Burn with Cathe Friedrich:

Cathe Friedrick's After Burn

Plus, Collage Video now has three active blogs: Angie’s Corner, Ask Gilad and the Collage Video Blog.

Ask Gilad

BayView Entertainment

Collage Video is now a division of BayView Entertainment. BayView Entertainment, LLC, is America’s number one independent distributor of fitness, wellness, and special-interest DVD releases. BayView has forged relationships with the top names in fitness and special-interest, including Pranamaya and Yoga Journal Magazine as well as performers and producers as diverse as Kathy Smith, Gilad, Total Immersion, 8 Minute Abs, Scott Cole, Joyce Vedral and many others.

The Collage Video website operates via a new design and faster web host with improved security and technical capabilities.

In a recent press release BayView Entertainment said it will leverage its buying power and industry insight, as well as its own deep catalog of fitness and wellness titles, to re-energize the Collage website with an even greater selection of fitness.

No Excuses

There are still plenty of reasons to have a good selection of at-home workouts in your possession. The main one is they are excuse busters. It’s never too cold, too hot, too early or too late for a workout in your own home. They fit your schedule, and the best selection is at Collage.

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You Should Be Taking More Steps Every Day

You can’t out run a bad diet but you can out sit a good one.

You might be eating low calorie foods that are high in nutritional value, drinking plenty of water, avoiding sugary pop and drinking lite beer only on the weekends. But if you’re sitting at a desk or have another sedentary occupation or past time, the pounds will be hard to keep off. If you find your waist line is expanding in spite of your calorie counting it may be because you’re sitting too much. By being sedentary you’re also losing that precious muscle mass that keeps your metabolism at its peak.

Earlier this year, four experts for the Washington Post created a detailed list of everything that happens to the body when you sit for too long.  The expert panel consisted of James A. Levine, inventor of the treadmill desk and director of Obesity Solutions at Mayo Clinic, Charles E. Matthews, National Cancer Institute and author of several studies on sedentary behavior, Jay Dicharry, director of REP Biomechanics Lab in Bend, OR and author of Anatomy for Runners, and Tal Amassay, biochemist at Barry University’s Department of Sport and Exercise Sciences.

Pedometer

Levine, Matthews, Dicharry and Amassay’s created list of health related issues that are the result of too much sitting.  The three big ones are:

  • Heart disease – muscles burn less fat and blood becomes sluggish in the veins when we sit. Prolonged sitting is also linked to high blood pressure and cholesterol which are also indicators of impending cardiovascular disease.
  • Overproductive pancreas – The pancreas produces insulin which carries energy to the cells.  If you’ve been sitting for awhile, the muscles don’t respond to the insulin so the pancreas has to produce more which can lead to diabetes. Scarier yet, according to the experts, a study was done in 2011 that showed a decline in insulin response after one day of prolonged sitting.
  • Colon cancer – The reasons why colon cancer is more prevalent among sitters isn’t proven but it is believed to be related to the elevated levels of insulin that encourages cell growth.

Other reasons to move more during the day is to prevent mushy abs, tight hips, soft bones and a foggy brain. A sore neck and shoulders and back problems are also the by-products of immobility.

There’s More

You don’t need more bad new, but even if you get a healthy does of structured exercise every week it doesn’t undo the health risks of sitting. One study shows that the negative effect of six hours of sitting is similar in magnitude to the benefit of one hour of exercise. That doesn’t mean that if you sit for eight or nine hours a day you have to exercise for three hours to make up for it. That would be impossible to do. What the researchers suggest is to break up the sitting with short doses of movement.

Taking short walks throughout the day, walking in place while you’re on the phone, and getting on the clothes rack treadmill while you’re watching T.V. are some simple ways to get more walking in. To get to the goal of 10,000 steps a day, you’ll probably need to get creative and do something extra. If you need some tips, click here.

Why This Is Important For You

A study published in the American Medical Journal shows that inactivity in American men and women continues to rise.  Researchers at Stanford University Medical Center report that in 1988, 19 percent of women were inactive. By 2010, that number had jumped to 52 percent. For men the rate nearly quadrupled, going from 11 to 43 percent in the same period of time.

The study notes that what didn’t change is the number of calories people consumed.  More calories and less activity is the formula for obesity.

I could have turned this into a post about 50 ways to put more steps in your day but I think you all know what you should do: park in the space farthest away from the store, take the stairs instead of the elevator, walk on your breaks at work. Knowing what to do and doing it are two different things.

Wear A Pedomoter

Wearing a pedometer will help you build the habit of reaching a walking goal. If you don’t wear a pedometer you don’t have any idea how many steps you’re getting in on an average day. It might be 2,000. That isn’t enough.

Try wearing a pedometer and set a goal to get to 10,000 steps a day every day for a week and find out what you have to do to get to the goal. If you’re a cube dweller it will be an eye-opener. It will help you reach your weight loss goals and might even save your life.

Pedometer 10,000

What do you do to put more steps in your day?

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