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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

3 Things I Tell Anyone Who’s Trying To Get Fit, Strong & Live Longer

Ben Greenfield

Ben Greenfield

Hi Folks,

Here’s a great post by one of my favorites Ben Greenfield ~ Enjoy !!

As a successful fitness trainer — I get a lot of questions about how people can become healthier versions of themselves. Most of the time, they want to know the absolute fastest way to lose weight, tone up, build muscle or as I like to call it, become “superhuman.” In case you’re wondering the same thing — here are a few ways to get started.

1. You should only sit down to eat.

Most of us plant our butts in a chair for 8 hours a day, then begin or end the day with some exercise designed to combat the damage done all day long, an approach that may not reduce your cardiovascular risk factors by much.

The simple solution? “Fool” your body into engaging in low-intensity levels of physical activity all day long. I practice this by only sitting down during the day when it’s time to eat (an exception is flying on an airplane, or sitting in a train or car).

Otherwise, the rest of the day, you should choose to lunge, kneel, lay on your stomach, lay on your back, stand, lean, etc. You’ll be surprised at how difficult this habit can be at first, and how you’re probably sitting far, far more than you thought you were. Watch this video of the myriad of positions I maintain all day long in my home office.

2. Trade long, hot showers for short, cold ones.

I take two 2-5-minute cold showers each day, and one longer 15-30-minute cold soak or cold water swim each week. Why? In the book “Anti-Fragile,” the author, Nassim Taleb, discusses how as your bones and muscles become stronger when subjected to variety, stress and tension. Many other elements of your life can benefit from mild amounts stress, disorder, volatility and turmoil as well.

The technical term for this is hormesis, which is the term to describe favorable biological responses to some stress exposure. In other words, by exposing yourself to discomfort, you bounce back stronger and you become more resilient to stress.

For example, refrigerators have not always been a luxury of humankind, so it’s OK to sometimes be hungry and fast, and sometimes eat completely random meals you’d normally never eat (breakfast for dinner, anyone?).

Sometimes lions and bears jump out and chase you — so it’s OK to skip that aerobic bike ride and instead do a short, intense, four-minute Tabata set — and vice versa. Be uncomfortable. Expose your body to occasional, sane amounts of natural stress and disorder. This will fight fragility, keep you alive and vibrant, and allow your lungs, muscles and heart to overcome gradually adapting to the demands you place upon them.

Trading hot showers for cold ones is a great way to launch into some natural hormetic stress. Two of my favorite ways to use temperature to elevate your body and make yourself “anti-fragile” are cold exposure with cold showers, temperatures, baths and soaks and alternately, heat exposure with weekly 20-45-minute visits to a sauna or steam room. A very simple way to get started with developing a less fragile body is to give yourself a 30-day challenge of not touching the hot water handle in your shower or bath. That’s it. See what happens.

3. Quit running marathons.

And by this I mean don’t exercise too hard. If you study the habits of the longest-living populations (the new book “Blue Zones” by Dan Buettner is a great introduction), you won’t find them doing CrossFit, P90X, Beach Body Insanity or any kind of daily extreme exercise. Instead, you’ll see low levels of mild physical activity such as walking, gardening, and standing throughout the day.

That’s right: the world’s longest-living people didn’t pump iron or run marathons and triathlons. Instead, they dwell in environments that nudge them into moving without thinking about it. So here’s the takeaway message: My habits of extreme obstacle racing, triathlons and hard-exercise sessions are not making me live longer and could even be taking hours, days or weeks off my life.

Because of this, you should reframe your perspective on physical activity. Don’t fool yourself into thinking that hard exercise is the key to longevity. Will it help you get fit and strong? Sure. But so will gardening, cleaning your house, building a rock wall, walking or riding your bicycle to work and hiking in the forest.

Ultimately, if you want to get fit, strong and live longer, begin with habits that are small, sustainable and do-able: sit to eat, tweak your temps, and reframe your perspective on exercise.

Hope you enjoyed this repost of Ben Greendfield’s tips and let us know what you do to keep fit !!

Here’s to a Boundryless Fit, Strong and Living Healthy !

Healthy Lifestyle

Healthy Lifestyle