The Nurturing Well by: Jill Starbuck
Jill Starbuck
In today’s society, we are fortunate to enjoy a wide variety of advances in technology. We can record our favorite television programs to watch at a time most convenient for us. We can buy movies on demand. We can research just about anything and even make payments via our smartphones. We can shop without leaving our home. We can play video games as if we are characters inside the screen. And the list goes on…
While these new advances in technology make our lives more comfortable and entertaining, it also means that we have less incentive to get moving. Did you know that the average American watches anywhere from 34 to 48 hours of television a week? Sitting too much causes a host of health hazards such as organ damage, muscle degeneration, foggy brain, strained neck, sore shoulders, bad back, leg disorders, and even lowers your life expectancy.
While many people have sedentary jobs, there are ways to avoid prolonged sitting. Try some of the following tips to counteract the negative effects of sitting:
1. Exercise. Aim for at least 30 minutes of physical activity daily. You can even break it into 10-minute sessions. Park in the furthest parking spot. Take the stairs whenever possible.
2. Stand up. Make an effort to stand up every half hour. Use particular activities as your cue to stand. For instance, each time you have to use the phone or read e-mails, take those opportunities to stand or do lunges and squats. Invest in a standing desk or stability ball.
3. Break it up. For those committed to various television programs, use commercials as your cue to get moving. (For DVR users, resist the urge to fast forward through commercials.) During commercials, complete a household errand such as throwing clothes in the washer, vacuuming the floor, or dusting the living room. Try doing sit-ups, push-ups, leg lifts, or lunges.
4. Limit tech use. Reduce the amount of time you spend on technological gadgets, including computers, smartphones, television, and video games.
5. Stretch. Sitting for hours on end does a lot of damage to our bodies. Counteract sore and stiff muscles by stretching. Yoga is a great way to balance the negative effects of sitting.
Unfortunately, exercising for just 30 minutes a day may not be enough to counteract the effects of sitting for most of the day. Therefore, any opportunity you get to sneak in some movement, do it!
Jill Starbuck has 20 years of experience as a business writer, editor, and market research analyst. She is a certified health coach through the Integrative Institute of Nutrition and a certified running coach through the Road Runners Club of America. She is also the co-owner of a running business. She can be reached at jillstarbuck@hotmail.com.
