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Incidental Exercise How much Should I do to Overcome Sitting all day?

Woman sitting working

“Take a movement break every 30 minutes, say experts. No matter how much you exercise, sitting for excessively long periods of time is a risk factor for early death, a new study published Monday in Annals of Internal Medicine found.”

 

Fit couple exercising

I didn’t buy into this idea 100%.

It didn’t make sense to me that an intense 60-90 minute exercise session wouldn’t be enough daily exercise to offset sitting.

It turns out that you CAN offset the negative effects of sitting with daily exercise sessions.

Recent research shows that if daily exercise sessions are long enough, you can sit without guilt.

I will discuss this after a quick summer beach break.

 

couple running on beach

 

The advice of the “experts” was to either stand while working -or- get up every 30 minutes throughout the day.

 

I knew this was NOT going to happen for me, so more than anything I was HOPING that these findings were incorrect.

 

I explored the popular idea of treadmill desks…

 

…and standing desks.

 

(Working on a computer while standing seems like some sort of punishment to me.)

 

Desk Standing

 

I spent over 10 + years on my feet working in retail and managing a local store.

 

 

Enjoying some freshly brewed coffee with colleagues helped but still….

 

woman enjoying drinking coffee

 

During the holidays I would work 60 + hours per week, mainly on my feet.

 

By the end of the workday…

 

My feet would hurt so much that I would have a slight limp.

 

I was always jealous of my friends with office jobs.

 

(Sitting while working still doesn’t even feel like work to me.)

 

Sexy secretary

 

 

 

 

Now that I’ve FINALLY earned my chair, I’m not going down without a fight.

 

 

na-man-im-not-going-down-without-a-fight

 

 

 

Sitting may take my life, but it will never take away my frrreeeedom!

 

 

FREEDOM

 

I have nothing against standing desks or treadmill desks.

 

But asking me to stand all day is like asking a survivor of a shark attack to surf in Port St. Johns in South Africa (world’s deadliest beach for shark attacks).

Port St. Johns in South Africa (world’s deadliest beach for shark attacks) 2

 

I can’t be the only person with standing PTSD.

 

So thank goodness for this recent information…

 

Research Shows That 1 Hour of Moderate Exercise Wipes Out All the Negative Effects of Sitting All Day and if you can get some fresh air it’s even better!

 

I can hear the women saying but I don’t want to look like a bulky guy!

 

Healthy FM

 

This is a metanalysis of 13 prior studies…

Over 1 million people were followed for 2 to 18 years.

 

The subjects were mostly over the age of 45.

 

During the study period, 84,600 people died.

 

Here’s a brief summary of the findings of the study.

 

People who sat for 8 hours or more and who got less than 5 minutes of exercise per day had a 59% increased risk of early death.

 

Sitting all day at office

 

Those who sat for 8 hours, but who exercised for 25-35 minutes per day had about a 30% increased risk of early death.

 

The people who exercised for 1 hour or more EVERY day were able to eliminate the risks of sitting for more than 8 hours.

 

 

That confidence of knowing you’re doing something GOOD for your body.

 

Healthy

 

*If you can’t get in 1 hour of exercise per day, it is recommended that you sit no more than 4 hours per day.

 

One hour may seem like a lot of exercise per day.

 

But…

 

I’ve been pushing my friends and those I know to workout at least 3 days per week along with including daily activities like walking for many years.

 

Ordinarily, I recommend to my friends for working out, to do activities such as isometrics, bodyweight, or gym sessions at least 3 days a week and staying active on the other days with walking, or something you enjoy doing (in summer it’s biking or swimming for my family).

 

Good workout

 

I DO think intensity matters. Enjoy breaking a sweat!

 

I’m not saying that you need to train all-out for 60-90 minutes.

 

I think at least a part of the workout should get the heart rate up.

 

I like to follow my lifting session with about 30 minutes of strategic cardio to accomplish this.

 

 

If you do circuit training or CrossFit type of lifting, this works as well.

 

At the gym

 

 

There is also a time element involved.

 

I don’t believe you can get the same benefits by training “really hard” for 30 minutes.

That could prove to be a deadly shortcut.

 

I’d even recommend more than 60 minutes per day for people who sit all day or watch a lot of TV.

 

Not only is daily exercise healthy for you, it will transform your body.

(Yacht bods don’t happen by accident.)

 

a YB

 

Our bodies feel and look their best with 1+ hours of exercise per day.

 

 

(You were destined to look like a Bond Girl or Bond)

 

Bond people

 

 

Don’t fight against your healthy & sexy destiny … that Bond look can be yours.

 

Bond look

 

Being health shows no matter what you wear – a Quite Confidence

 

So …Is Sitting becoming the New Smoking?

 

ONLY for those who don’t have a daily exercise routine.

 

Enjoy life through movement – Become Boundaryless!!

 

Daily Fit

Happy ~ Healthy Holidays !

Hi Folks,

Family Fun in the Snow

Family Fun in the Snow

Here’s a quick read that hope will help you this busy holiday season to continue enjoying
Boundryless health.

Do some House Work

The scenario: A festive cookie exchange at the office causes you to miss your yoga class, company’s coming tonight, and the house is a mess.

Lucky you! “Housework is the best way to fit in a workout without even knowing it,” says Shannon Griffiths, group fitness director for Lakeshore Athletic Club in Boulder, Colo. Scrubbing, sweeping, vacuuming … they all burn calories.

Even cooking fires up the calorie furnace, says Griffiths, especially if you’re moving around the kitchen. So put on perky music and boogie down while you bake.

Shop Until You Drop — Pounds!

“I like to use Christmas shopping as exercise, too,” says Me 😉 who maintains that the best thing about going to the mall is all the walking. “That translates into a calorie burn.”

To maximize that burn, carry your own holiday packages, then unloading them after every stop.

If you’re going to buy something at several different shops, go out to your car between each store adds some walking AND calorie burrning too !!

To encourage yourself to make those multiple trips to the parking lot or to take the mall stairs instead of elevators, remember to wear a pedometer.

It will be motivating to see how much you walked AND got that holiday shopping done as well.

Keep your pace brisk and you can burn 250-300 calories an hour.

Make Snow Your Friend AND calorie burning helper too !

When it’s snowing, it’s time to bundle up and enjoy the free gym outside.

“The best calorie-burners are those that bring the heart rate up to a cardiovascular training zone,” says Julia C. Jackson, owner of Friends in Fitness Corporate Wellness and Personal Training in California. For most healthy people, the American Heart Association recommends an exercise target heart rate ranging from 50% to 75% of your maximum heart rate, which is normally calculated as the number 220 minus your age.

Jackson advocates snowshoeing as a great way to get into that range.

“Snowshoeing is fantastic,” Jackson says, “because absolutely anyone who can walk can snowshoe.” The big bonus: you’ll blaze through some 563 calories an hour doing it.

And don’t forget cross-country skiing, which Jackson says offers “a complete body workout,” building balance and coordination while burning about 650 calories an hour.

Prefer other winter sports? Downhill skiing flies through 352 calories an hour, while ice-skating glides through 493 calories an hour.

Or simply do a good warmup of bodyweight squats or split squats, chinups from a door with a towel to cushion your hands, and crank some pushups (for newbies on your knees with a pillow under them, or Advanced feet on a chair), then go play …. Ooops ~ shovel some snow AND play some too. Playing makes any task more fun, easier, and can be a family fun event….all while getting that driveway clear 😉

Wish Everyone a Happy ~ Healthy and Safe Holidays !!!

Merry Christmas to All ~ followed by a Great New Year too folks !!