Though the link between living sedentary and early death is not new, a present study published in the Annals of Internal Medicine further solidified the importance of dismissing sedentary behaviors.
Unlike previous studies based on self-reports, researchers actually measured sitting time of 7,985 participants using a hip-mounted accelerometer and correlated patterns with dying risk.
Researchers found individuals with a greater total sedentary time and longer sedentary bout duration were associated with a higher risk for all-cause mortality, or death, and taking a break every 30 minutes can minimize the probability.
The results were significant regardless of age, gender, race, weight, and even how much one exercised. While the risk of death is reduced if one exercises at least 150 minutes per week, the threat is not entirely eliminated.
So the bottom line is this:
While regular exercise is important, it is imperative to ditch a sedentary lifestyle throughout the day and get active.
How to Take a Stand and Get More Active
While researchers still try to find that “hot spot” of ideal solutions, health experts suggest living long may require a combo of structured exercise, light activity, and frequent breaks for movement.
So whether sitting down at your desk at work or on the couch watching television, stand up to activity and health with the following tips:
- Use your lunch or scheduled breaks to walk with coworkers or partake in desk exercises, including aerobics, squats, pushups, and stretches.
- Suggest walking meetings with coworkers and other staff. Doing so can encourage group health, boost creativity and ideas, and lessen anxiety.
- Stand up while answering telephone calls and emails.
- Take a longer route and extra steps when walking to the bathroom.
- Bike or walk to as many places as possible, or at least parking away from any sort of entrance.
- Rather than sitting while cutting the grass, opt for a push mower.
- While catching up on your favorite television series, tackle these commercial break workouts.
- After dinner, do something active with the family, including playing a game of catch and biking close trails.
- Rather than simply opening the door to let the dog out, walk him around the neighborhood. Not only does it grant exercise to you, but your four-legged companion, too!
- Make it a point to take the steps when offered. If there are numerable floors you do not feel comfortable tackling, start with a level or two and take the elevator when needed. With consistency, you can start to build strength and determination to tackle more steps.
- To upkeep your own personal health and of your home, clean regularly and tackle lawn and garden work.