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Between working and driving, many Americans spend more time on their behind than on their feet, an average of 9 hours per day, and it’s damaging our health. Research shows that spending more six hours a day on your backside can raise blood pressure, elevates your risk for diabetes, obesity, and depression. And, if you suffer from chronic illness, sitting around can result in an increase in symptoms.
But you can’t just up and quit your job and devote your life to exercise, obviously, that’s not practical. But what can you do when you’re stuck behind a desk all day? The answer is pretty simple, get up and walk around as much as possible, for as long as possible. Instead of keeping a jug of water on your desk, walk to the water cooler and refill your cup. Instead of emailing a co-worker, walk down the hall and speak to them in person. This process of moving around actually has a name, NEAT – non-exercise activity thermogenesis.
A generation ago, we used to do this naturally. At work, we would walk to the mailroom to drop off our mail, we would walk to the deli to order lunch, or spend a Saturday wandering around a shopping mall. Now, thanks to technology, we email, place our lunch orders online, and use convenient websites to have our clothing, shoes, and other items delivered directly to our front door. We don’t even have to get up to answer the telephone or change the TV channel.
This may explain why we, collectively, are heavier than just a few generations ago – even though we are much more obsessed with the latest workout trend. In fact, just a few generations ago, people got less formal exercise than we do now – there were no Zumba classes, yoga had not become mainstream, and marathons were only run by extreme athletes, today, these are commonplace.
So how do you incorporate more walking into your day? You’re probably saying, “Who has time for all that?” But you do, below are a few ways to sneak more walking and short bursts of exercise into your daily life.
1. Walk and talk – Instead of meeting a friend for coffee and sitting in a coffee shop. Grab your latte to-go and take a stroll in the park or around the block. Even meetings with co-workers can be conducted on-the-go…and you’ll be more productive because walking increases blood flow to the brain.
2. Go Mobile – Since we’re no longer tethered to a landline by a long coil, walk around when you’re on the phone. You can do this in your office too.
3. Take a Minibreak – Get up and stretch, breathe, and shift your eyes away from your computer screen every 20-30 minutes. Do this for 3-4 minutes and you’ll feel instantly refreshed.
4. Be exercise efficient – In the evening you’re probably tired and just want to plop down on the sofa for an hour or two of TV. Use that time to incorporate a little stretching, isometric exercise, or yoga or floor Pilates postures – you can do all this while watching your favorite TV show AND you’ll sleep better too!
5. Include your family – Plan family activities that get everyone outdoors – a family hike, a walk by the beach, bike riding, it can be even as simple as everyone getting together to take the dog for a walk! Institute a family game night where you play active games such as Twister, or, if they insist on video games, select dance or sport oriented games that get everyone moving!
