Sitting Kills, Moving Heals
As i go into various workplaces around Dublin city to conduct fitness classes i come into contact with people who are sitting down at work all day. They then hop in a car, bus, train or The Luas to get home and sit down on the sofa.
Studies have revealed that half men and women never engage in vigorous physical activity lasting more than 10 minutes per week. Obviously there is a lot of research showing that this threatens your overall health, mental well being and shortens your lifespan.
According to Jordan Metzl who is a Sports medicine physician at New York City’s Hospital “Exercise is the best preventative drug we have and everybody needs to take that medicine”
However even if you do get a sufficient amount of exercise you may still endanger your health simply by sitting too much. Dr Joan Vernikos former director of NASA’s Life Sciences Division and author of Sitting Kills, Moving Heals believes that exercise simply cannot compensate for the damage incurred by prolonged daily sitting. A recent analysis of 18 different studies showed that those who sat the most were twice as likely to have diabetes and heart disease.
What can we do about it?
1. Stand Up Every 15 Minutes. Even highly fit people are risking their health if they sit for long periods of time. Simply resisting gravity by standing up and sitting down can help reduce the health problems associated with sitting for too long. Adding a few Squats and stretches is advised too.
2. Interval Training. Alternating short bursts of high intensity training with low intensity recovery periods. 20 minutes 3 times per week is recommended
3. Strength Training. We were meant to lift objects as heavy as ourselves so move it or lose it.
4. Core Exercises. Your body has 29 core muscles located mostly in your back, abdomen and pelvis that supports your back and makes you less prone to injury. Exercises such as the plank and other Yoga and Pilate’s exercises can help strengthen your core.
5. Stretching. Helps improve circulation and increase elasticity of muscle joints.
If you would like more information about how i can help you and your work place start a Corporate Wellness program contact me