The science is in and it is scary - sitting down for too long is bad for your health!
Think about how many hours a day you sit - the total may shock you.
Sitting too much is now linked to an increased risk of premature death and has been associated with obesity, diabetes, heart disease and certain types of cancers. Feeling tight all the time? Sitting also affectsyour muscles - and not in a good way.
Good news! Small changes make a big difference. Rethink your typical work-day:
• Get moving: stand and stretch every 20-30 minutes
• Use your phone, computer or tablet to program automatic reminders
• Spend a lot of time on the phone? Get a headset to walk & talk!
• Get up and go to a colleagues desk instead of sending an email
• Arrange a "walk meeting" versus using the boardroom
• Take short breaks more often and use the stairs if possible
• Get off one stop early from your bus or subway route
• Buy a pedometer (or use the apps for your phone)- aim for 10,000
steps per day
Add these exercises to your workout plan to keep your "sitting muscles" strong:
Squats – Click here to watch a demonstration. Stand with your feet
hip width or wider and with the weight in your heels push your hips back
and descend like you’re about to sit in a chair. While keeping a neutral
spine and engaging your glutes lower your body until your thighs are parallel
with the floor. Do this 20 times.
Plank – Focus on the core! You are in a position that looks like a pushup
but you are resting on your forearms with your elbows directly under your
shoulders. Hold your abdominals tight and your body should be in a
straight line from your head to your heels. Hold for 1 minute.
Bridge – Lying on your back with your legs bent and heels on the ground
press your hips up toward the ceiling squeezing your buttocks and hold
for a count of 5 then lower. Do this 10 times to strengthen your glutes and