Before We Talk About Fitness – What About The Dangers Of Sitting Too Much?
~ Astonishing Fact ~
For every hour you sit down, your life expectancy decreases by 2 hours!
How many hours do you sit each day? – It might be a good idea to try and cut this number in half, or even in quarters!
Sitting too much has been linked to : diabetes, obesity, heart disease, cancer, accelerated ageing and even premature death.
Women Who Sat The Longest Were 8 Years Older, Biologically, Than Women Who Moved More
A study showed that of 1,500 older women those women who sat the longest were, on average 8 years older, biologically, than women who moved around more often (American Journal of Epidemiology January 18 2017).
Kelly Starrett, Author of “Deskbound: Standing Up To A Sitting World” quoted some shocking research showing that:
- for every hour you sit down, your life expectancy decreases by two hours.
- Compare this with cigarette smoking that reduces life expectancy by 11 minutes.
~ So perhaps “sitting is the new smoking”
& we should have a message on the sofa : “Sitting Kills”
(It’s no joke though!) ~
Shockingly, a study found that office workers who smoked were healthier than non-smokers, simply because they got up every 30 minutes or so and walked outside to have a cigarette. “That activity was enough to be a considerable change in the function and health.”
I’m certainly not recommending smoking here – that’s definitely not a good idea for your health!!
A further study found that excessive sitting:
- increases lung cancer risk by 54 percent
- uterine cancer risk by 66 percent
- and colon cancer risk by 30 percent
- increased body fat
- altered production of sex hormones
- metabolic dysfunction, leptin, adiponectin & inflammation
- encourages cancer development
Sit Less To Fight Ageing & Chronic Disease
Don’t be thinking that, if you work out a few times a week – but you spend most of the rest of your days sitting – that you’re optimally healthy.
The research is clear that sitting less is a simple, straightforward strategy to fight ageing and chronic disease.
If you work in an office or in an office at home, having access to a “standing desk” is one of the most effective techniques to slash your sitting time during a 40-hour workweek by 8 hours and reduced sedentary time by 3.2 hours.
Having a standing desk is also associated with an increased sense of well-being, energy and less fatigue – whilst having no impact on productivity.
If you don’t have access to a standing desk, you could always create your own – by stacking your computer on top of eg: a solid box!
But if a standing desk isn’t an option for you, try getting up from your chair and stand up every 15 minutes and even take a walk if you can.
~ “Sit Less – Move More” ~
(As Dr Joseph Mercola says – repeat it like a mantra!)
When you first start to reduce your sitting time, try and replace it with some type of movement or stretch, rather than just simply standing still.
Time To Move Even More
Once you’ve mastered “Sitting Less – Moving More” then it’s time to focus on other exercise!
Regular exercise has so many wonderful benefits.
It helps to normalise your glucose, insulin and leptin levels and exercise benefits your muscles, lungs, heart, brain and the joints and bones.
But I’ll Start “Tomorrow”!
The most popular day to exercise is often “Tomorrow” and the hardest part is actually starting.
The key is to just make a start!
If the thought of exercise has been far from your mind up to now and you don’t know where to start – Here’s an easy way ……
Dr Ranjan Chatterjee’s “Simple Walking Workout”
Dr Ranjan Chatterjee said one of the most popular “workouts” featured on his BBC Show “Doctor In The House” is one of the simplest for people starting an exercise regime.
It works like this:
“Walk out of your front door and go to the end of your road. From there, walk as fast as you can for a minute. When the minute’s over, look to see which house number you’ve arrived at, then walk at a normal pace back to the start.
Now repeat the same sequence, but this time you want to see if you can beat yourself and get to a house further down the road.
It may sound easy, but by the time you’ve done it 3 times, you’ll be really feeling it! Try and do it 5 times altogether. It should take 10 to 15 minutes maximum – no fancy clothing required!”
There – Do that and you’ve already made a start!
“But I Don’t Have Time To Exercise!”
For the people that believe that they don’t – This quote may ring true:
“Those who think they have not time for bodily exercise will sooner or later have to find time for illness”
~ Edward Stanley ~
No Time To Hit The Gym? – So How Can You Stay Healthy?
Yes, I understand you’re busy and struggle to find time to hit the gym – or maybe you even loathe the gym?
The great news is you don’t need a gym membership to get fitter and healthier and lose weight – You can work out at home.
Often times your own bodyweight is more than enough resistance to achieve most fitness goals. As you’re using many muscle groups at the same time, you’ll burn more calories per minute and your full-body workout will takes far less time.
10 Top Reasons To Work Out At Home Rather Than The Gym
- You can roll out of bed and start your workout whenever the mood strikes you – No need to travel miles to the gym.
- No costly gym membership fees to pay – so you save money.
- No need to feel self-conscious and dread the thought of exercising in a room filled with other people in better shape than you.
- You can train when YOU want to – You might prefer first thing in the morning, while dinner’s cooking or later, to suit you.
- You just need a bit of space to move and a bit of self-motivation.
- No need to go it alone – there are so many expert Personal Trainers on You Tube to choose from. They’ll become your new “best friend”, teach you step-by-step and they’ll get you motivated.
- You can stream your workouts on YOUR favourite device – On your PC or Laptop, On your TV, on your Mobile or Tablet in your living room.
- If you’re not quite sure of the moves, you can press “replay” and learn at your own pace.
- You can have fun creating your own “home gym”. It doesn’t have to mean a huge expenditure of money and you choose the best equipment for your workouts.
- You can wear what you want – You’re in the comfort of your own home.
Introducing You To Chris Freytag at GetHealthyU
I was so happy to discover Chris Freytag at GetHealthyU and I decided to join up with her annual membership plan.
The membership is fabulous!
You get:
- Workout Tips
- Library of over 150 workouts (new programs added regularly)
- Monthly Workout Calendars
- Official Private Facebook Group Access
- Weekly Newsletter
- Ask the Expert Program
and so much more.
I love Chris’s positive attitude and abundance of energy and she’s just so “real”!
“The Body Coach” Joe Wicks
The UK’s Joe Wicks – The Body Coach’s home workouts are fabulous too – Here’s one of Joe’s “Absolute Beginners Workouts” on You Tube – See what you think.
A HIIT workout can be tailored to your fitness levels, so whether you’re 20 years old or 50, a solid HIIT session is all relative to your personal level of fitness. If you’re a beginner, for example, a HIIT could mean a power walk or a jog on an inclined treadmill, but if you’re much fitter, then it could mean an inclined sprint. The aim is to get your heart rate up to near maximal levels during the intense sets, before recovering during the rest periods.
If you think Joe is your “cup of tea” as a Trainer, he has loads more videos, for all levels of fitness, on “You Tube” : Search for “The Body Coach TV” channel and his very own App.
Working out makes me feel good. It gives me energy,
keeps me focused & boosts my confidence.
This is how I always want to feel, so for me personally it’s a case of, why would I not do it?
Joe Wicks – The Body Coach
Fitness Titan Kathy Smith
Unbelievably, Kathy Smith is 71 years old – What a fantastic advert Kathy is for the benefits of exercise!
Forbes calls Kathy Smith a “Fitness Titan” for good reason.
Kathy has stood at the forefront & cutting edge of the fitness and wellness industries for more than 30 years.
You’ll find Kathy on You Tube, her DVD’s on Amazon and via her App.
Chris, Joe and Kathy are just 3 of the amazing Fitness Coaches, that I recommend to you.
Also, don’t just take my word for it, go online, search You Tube, Amazon andGoogle to find other Fitness Coaches you personally resonate with and watch, and join in, with their workouts.
Want To Be In The Best Shape Of Your Life After 40, 50 & Beyond?
Take note of all of the above – Simply get moving!
Can you touch your toes whilst sitting on the floor with your legs outstretched in front of you?
I hope so – But if you can’t, it may mean your arteries have become stiff – meaning you have an increased risk of heart attack or stroke.
Flexibility
As you age, your muscles lose strength and elasticity and, if you live a sedentary lifestyle, your joints will lose their ability to move through a complete range of motion.
Your flexibility correlates with your blood pressure, cardiorespiratory fitness and heart health.
So stay flexible – It’s so important for preventing your risk of injuries and ensures you can stay active.
When you start stretching and lengthening your muscles regularly, you’ll regain some of your flexibility. Start slowly and improve gradually.
Stretching has positive effects on both the body and the mind. Whilst you’re stretching to relieve tight muscles, you’re also relieving mental stress and tension, leaving you feeling more relaxed, calm and recharged.
Organised Yoga classes are super but, if you’re pushed for time, unstructured shorter amounts of time spent stretching the body can be very effective in lowering stress levels and you’ll find you’ll be more productive too.
It’s Never Too Late to Start Resistance Training / Strength Training
Did you know that your muscle strength begins decreasing in your 30s by as much as 3 to 5 percent of muscle mass per decade after 30, unless you take action to stop it.
Resistance training is the way to do that.
Add some resistance training (sometimes called strength training) to your exercise routine Resistance training is associated with:
- a reduction in age-related muscle mass and strength loss
- improved balance and cognitive performance
- a reduction in body fat with better weight management
Be aware though of any physical restrictions that you may have from medical conditions and start slowly.
It’s important also to make sure you pay attention to proper form and posture when performing the exercises.
Not only do you gain strength doing resistance training, it also helps to prevent osteoporosis, improves your range of motion and you’ll find it easier to do your day-to-day activities with more ease.
When it’s done properly, it can even be a form of aerobic exercise and will help you to lose weight.
Dr Joseph Mercola – Peak Fitness Library
Dr Mercola’s Peak Fitness and exercise site is a superb Fitness Library of videos with all the resistance training guidance you need.
I highly recommend you take a look and follow the advice and techniques in these videos.
This video explains about proper technique:
;
Lifting and lowering weights does help you build muscle, lose fat, increase energy, prevent osteoporosis, sleep better and age gracefully.
Here’s the link to :
Dr Mercola’s Peak Fitness & Exercise Site
for more great videos. You can do the exercises in the gym or at home (if you have the equipment).
There’s “No One Size Fits All”
Keep in mind that when it comes to exercise there’s no “one size fits all” formula.
Working out to videos on You Tube or DVD’s or via an App in the comfort of your own home may work for some. Group fitness classes might work for others – or maybe even a combination of the two is your personal recipe for success.
Do ensure that you develop a routine that promotes overall conditioning including aerobic exercise, flexibility training and strength training.
You Have The Power In Your Hands To Take Control & Make Healthier Fitness And Fat Loss Lifestyle Choices
If you commit to making a few small lifestyle changes, your body will be transformed for as long as you keep up the good work!
Changing habits is hard. If it was easy everyone would be doing it – but once you do you’ll be so glad you did!
The key to ensuring long term success is to determine which option best suits your needs, goals, and lifestyle, as well as identifying which will provide you with the most effective, safe and quality workout.
Want To Save Time & Energy Finding Outstanding Fitness / Gym / Home Workout Equipment And Activewear?
Click This Link To View :
Outstanding Fitness / Gym / Home Workout Equipment
Get More Free Health & Fitness Hacks & Tips
Enjoyed what you’ve read so far?
Then do sign up for my FREE Ebook & Enewsletter, so that you can get to know me better :
- Free Ebook (scroll down towards the end of this page) ….
- Free Enewsletter – In my free enewsletter I share lots of helpful health & wellness hacks and tips about a variety of topics like : sleep, healthy hormones, positive mindset, anti-ageing and so much more – that I’m sure you’ll love to help you reach your health & fitness goals ….Sign up for my Free Ebook & enewletter below where I’ll be sharing lots more hacks & tips you’ll love – to help you reach your health & fitness goals ….
