The War On Sitting
You’ve already heard that sitting is the new smoking. Now, scientists reveal exactly how it hurts the body—and novel ways to undo the damage (without clocking hours at the gym). You might want to stand up for this.
We like to think we’re a stand-up species. After all, that’s what drove our evolutionary march away from many of our four-legged ancestors. But everywhere we go are invitations to sit down. Hop into your car and what’s there? If you’re lucky, a plush bucket seat designed with just the right tilt for your back. On the subway to work? A less comfortable seat, to be sure, but you’ll grab one if you can. Once at work, an office chair. At home, your favorite fauteuil. But all that hospitality, all those opportunities to give your feet a break, are doing untold things to the rest of your body. Read the rest...
best for you?
What did you love to do as a kid?
Did you dance, bike, or hike? This is a good place to start when looking for a new exercise routine.
Listen to your body.
Know that movement is a lot like food. Once you understand how different types of movement nourish your body in different ways, you can put together a menu of activities to keep yourself in balance.
Feeling frail and unfocused? Try a vigorous exercise to make you feel stable and powerful like kickboxing or running.
Feeling tight and tense? Try a gentler exercise to increase lightness and flexibility like swimming or yoga.
What’s your personality type?
If you’re a quiet person who likes a lot of alone time, consider buying
a small trampoline or a set of hand weights so you can move in the comfort of your home.
If you like being around groups of people, you can find team sports like baseball or volleyball, which have the added benefit of human interaction and fun competition.
You can also find a blend of the two by taking a group fitness class like Pilates, karate, or dance.
When do you feel the most energetic?
Just as some people think more clearly in the morning and others think more clearly at night, some people prefer to exercise first thing in the morning, while others prefer to exercise later in the day. There’s no right or wrong; it’s simply a matter of personal preference.
Think about convenience and comfort level.
Look for a gym or yoga studio near your home or on the way to the office. It’s important to find a location that’s convenient, and where the atmosphere is pleasant, comfortable, and welcoming. This will increase your chances of going regularly.
Physical activity might simply mean getting off the subway or bus one stop earlier and walking. It might mean taking the stairs instead of the elevator to your office or apartment, or taking your dog for a walk or your children to the park.
A brisk 30-minute walk every other day is better than a panicked gym session once a month. Be experimental and find a routine you can nourish yourself with on a daily basis.
Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of disease, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity every other day is all you need to reap big benefits.
Stress, hard work, and lots of thinking create tension in the body, which can lead to chronic aches, tightness, and constipation.
Many people try to alleviate these symptoms with alcohol and sugar, which only adds to their unease. Exercise is a great way to release tension.
Developing a regular exercise routine that suits your particular body type and lifestyle will
increase your energy
improve your mindset
change your body
Start by experimenting with different types of exercise that sound fun to you, then choose a few that you love. Do them consistently and make them part of your life.
Benefits of exercise
Exercise like brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15%–25% is like shaving 10–20 years off your age. Aerobic exercise may also stimulate growth of new brain cells in older adults. Studies have consistently shown that being active cuts the risk of premature death by about 50% for men and women.
2. Reduces infections
Moderate workouts temporarily rev the immune system by increasing the capacity of immune cells. That may explain why people who exercise catch fewer colds.
3. Reduces the risk of heart problems
Not only does exercise raise HDL cholesterol (the good kind) and lower blood pressure, but research suggests it may help reduce arterial inflammation, a risk factor for heart attacks and strokes.
4. Eases asthma
Upper body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.
5. Controls blood sugar
Exercise helps maintain a healthy blood sugar level by increasing insulin sensitivity and controlling weight. Regular brisk walking can also significantly reduce the risk of developing type 2 diabetes.
6. Protects against cancer
Exercise may reduce the risk of colon cancer by speeding up elimination and lowering insulin levels. It may also protect against breast and prostate cancer by regulating hormone levels.
7. Combats stress
Regular aerobic exercise lowers levels of stress hormones. For many people, exercise relieves depression as effectively as antidepressant medication.
8. Women’s health
Improving fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.
9. Men’s health
Pelvic engagement during exercise helps prevent erectile dysfunction and possibly reduces the risk of benign prostate enlargement, a common cause of urinary problems.
Text : © 2014, 2015 Integrative Nutrition, Inc.
Sitting all day.
What do hours, rigidly working at a computer do to our body?
Just this position produces the most common 'office' posture problems:
• head forward
• Internally rotated shoulders
• Pelvis is rounded forwards
• Knees internally rotate
• Feet pronate
These give rise to many structural issues with aches and pains!
With the long hours of a typical work week, we are either too tired to get ourselves moving, or we reward ourselves with the western 'work hard/ play hard' reward of having a few drinks or a litre of ice-cream!