An Easy Way to Limit the Damage from Too Much Sitting

I’m always looking for small changes in daily habits that can yield significant health benefits. This one is easy and practically painless: whenever you’re sitting for some period of time, be sure to get up and move around every 30 minutes.

What’s the big deal about taking a movement break whenever you spend more than half an hour in a chair?

Your favorite chair is not your friend

You may already know the litany of ways that too much sitting can be harmful, increasing risks of heart disease, cancer, diabetes, depression, and cognitive decline. “Sitting is the new smoking,” as the meme goes, and global health data bear that out. This is bad news for couch potatoes, considering that the average American now spends somewhere between 10 and 14 hours a day on his or her keister.

Researchers still don’t fully understand the physiological reasons why sitting for hours at a time is so damaging to the body.  What they have learned, though, is that you can’t work off those effects.  That’s because extended sitting increases blood levels of harmful proteins and, as this recent article explains, even a vigorous workout won’t eliminate them. That exercise session is still good for you, of course. But the takeaway is how important it is to avoid prolonged immobility.

An everyday fitness strategy  

It’s easy to getting absorbed in what you’re doing and work or watch TV right through the 30-minute mark, so some people set reminder alarms on a laptop, phone, or watch when they first sit down.  To make the most of your movement breaks, use them as a chance to stretch, get a drink of water, or both – a fitness trifecta!

Image: bst2012/Adobe Stock

By |2018-05-17T20:50:33+00:00May 17th, 2018|Fitness Over 50, Just Move!|Comments Off on An Easy Way to Limit the Damage from Too Much Sitting

Want to Become More Fit? We’re Here to Help

Welcome to the new Just Move! blog, dedicated to helping people live better and longer by making fitness a way of life.

Between publication of Just Move! in fall – thank you, National Geographic – and the rounds of speaking gigs and media interviews I’ve been doing around the country, it’s been quite a year. Learning that The Wall Street Journal named the book one of the year’s top five on healthy aging was a fantastic bonus. Best of all was hearing from the many readers who say Just Move! has inspired them to get more active and functionally fit.

Now it’s time to look forward. Whether you want to start a new shape-up program, get more results from what you’re already doing, or add some fun and variety to your program, you can make 2018 your year of fitness.

The Just Move! blog will reinforce those New Year’s resolutions with practical tips and insights from the experts, liberally seasoned with dashes of fun and inspiration. It’s all about being empowered, feeling great and enjoying life at every age! The blog will be a place for short items that are easy to digest and act upon in your own life. We’ll also continue to publish longer interviews and articles on our website’s Explore and Spotlight pages.

What will you do to become an even better version of yourself in 2018? We’re here to help you gear up for a new year, and a new you.

By |2017-12-27T01:10:15+00:00December 27th, 2017|Just Move!|Comments Off on Want to Become More Fit? We’re Here to Help