Why You Should Move Every 30 Minutes

TVsitting

 

Well, more bad news about sitting around, from a study published Sept. 11, 2017 in the Annals of Internal Medicine. Bottom line, you want to move every 30 minutes to improve longevity. Here’s what they found.

We’ve heard that sitting is the new smoking. That sitting kills. That’s a bit of a simplification. The problem isn’t sitting (I’m sitting right now). The problem is how much we are sitting and how little we are moving.

For a while, people thought that exercising enough would make up for sedentary behavior. But we’re learning that’s not true. This new study supports that. It found that “it isn’t just the amount of time spent sitting, but also the way in which sitting time is accumulated during the day, that can affect risk of early death.”

The researchers found that participants who kept their sitting periods under 30minutes had the lowest risk of death. The participants who “had sedentary bouts of at least 60 to 90 consecutive minutes had a nearly two-fold increase in death risk compared with those who had the least total sedentary time and the shortest sedentary bouts.”

Read that again, and think about how many consecutive minutes you spend sitting.

How to Move More

It’s important to sneak movement in throughout your day, regardless of how much you exercise. Here are some simple ways to move more:

  • Stand up and walk around when you’re on the phone.
  • Do some squats, toe-touches, or push-ups in your office, or while watching TV.
  • Take the stairs instead of the elevator.
  • Take a walk around the office halls or building, or around the block after meals.
  • Stretch after meals if you can’t or don’t want to walk.
  • Use the farther water fountain or office fridge so you have to walk farther.

These are just a few ideas. Explore, have fun, mix it up. There’s no right or wrong (unless your doctor says otherwise), so long as you get up!

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