Connect
In deciding on a repost for this week, I came across this one from Michelle Graff-Radford, our yoga instructor at Mayo Florida, from pre-pandemic days. I thought, with so many folks stuck at home and shut off from their usual gym memberships, this piece on the dangers of sitting too much was really on point. Let us know how you are staying active despite being stuck at home!
When you think about the dangers in your life, you probably don’t think about sitting. Being a “couch potato” seems innocuous, but according to health experts, prolonged periods of sitting have been linked to serious health problems.
Dr. James Levine, a professor of medicine at the Mayo Clinic, coined the phrase “Sitting is the new smoking”. Any extended sitting —in a car, at a computer or in front of a screen — can be harmful.
Research has documented that sitting for long periods of time is associated with a higher risk of heart disease, cancer, diabetes, depression and anxiety. Studies have found decreased hip mobility is one of the main reasons that older people tend to fall. Chronic sitters have tight hip flexor muscles and weakening of the legs.
In addition, researchers from UCLA discovered that adults without dementia who spent more time sitting in the day had greater thinning of an area of the brain that is important for making memories (medial temporal lobe).
Exercise is not enough!
Research shows that although exercise is very positive it doesn’t negate the damage done by extended periods of sitting. Cardiology experts reviewing evidence in the journal Circulation say “no amount of physical activity is enough to combat the dangerous health effects of sitting for hours each day.”
The cure for the negative effects of sitting isn’t exercising more. It’s sitting less. Of course, this doesn’t mean that regular exercise is unimportant for your health. Rather, it is important to do both regular exercise and reduce sitting time.
What else can you do?
Research demonstrates that interrupting bouts of sitting is an important way to improve health.
Some tips include:
- Five minutes of standing activities (walking the dog, folding laundry or taking out the trash) for every hour of sitting is sufficient to combat sedentary behavior.
- Set alarms on your phone to remind you to stand up and move every hour.
- Walk around while talking on your phone.
- Stand up during television ads and walk around the room.
- A short walk (10 minutes) after each meal reduces the risk of type 2 diabetes.
- Take the stairs when that is an option.
One simple lifestyle change: reducing the time you spend sitting is the key to a dramatic difference to your physical and mental health. You have the key!
Like
Helpful
Hug
Connect
@sueinmn. You are such an inspiration. Thanks. I'll report back in a couple of month hopefully with good news. Nancy
So pleased you have found a way to increase your circulation.The pedal machine as Sue mentioned has benefits as one component of exercise. One caution is that some people "sway" from side to side when they pedal .Ensure that you are sitting up straight and focus on using your legs trying to avoid swaying.
-
Like -
Helpful -
Hug
1 ReactionHello @kathleen123 ,
In addition to the excellent website that Teresa mentioned the article in mayoclinic.org "Exercise helps ease arthritis pain and stiffness" has helpful advice that even if you don't have arthritis. Hope you find this useful.
-
Like -
Helpful -
Hug
1 ReactionIn reply to @faithwalker007 Renee hope you can have a truce with your body and start a new relationship of peace. I know this isn't easy, but as Sue mentioned doing small incremental steps is helpful. Before you do these steps and exercise take a few deep breaths and relax your body. Let us know how you are doing.
-
Like -
Helpful -
Hug
1 ReactionIn reply to @nia4625 . So pleased Nancy that you felt the nudge. Yes a few minutes of exercise at a time is worthwhile and will help. As you become stronger try to avoid exercising while lying on your back or in a seated position. Your lung capacity is slightly decreased in these positions. The Chinese proverb " A journey of a thousand miles begins with a single step". Keep reminding yourself of this.We look forward to hearing about your journey.
-
Like -
Helpful -
Hug
1 Reaction@Michelle Graff Redford. I don't think I've seen your name here before, so if you are new here, Welcome. I'm so interested in China and used another of their proverbs to get me through challenging times over the year. "This too shall pass." I think my favorite is from Buddha -- "A teacher will appear when you are ready to hear what he/she has to teach you." I've certainly learned a lot from the teachers on MayoConnect who have appeared to help me. I committed a schedule to paper to use my cross trainer in five minute increments every two hours and will see if I can get to five minutes every hour in a couple of weeks. It's a start! I think I've figured out a really healthy eating plan that suits me . I've lost 30 pounds since October and am ready to move on to getting moving. Thanks for your nice message. I was going to sign up for a chair yoga class before Covid hit and will find one on YouTube. I really believe in energy medicine, if Yoga fits into that category. Thanks again. Nancy
In reply to @nia4625. Nancy congratulations on your health achievements. Hope you can feel us cheering you on in this journey. You have quoted some of my favorite quotes. Please see in the Resource section our Yoga for HABIT which has a chair component. Yes, yoga can be considered energy medicine. Look forward to hearing about your progress.
I tripped on a blanket creeping from the bed, falling on a knee. I went to urgent care right away. No fractures, but a bruised knee cap found by an x-ray series, and then my bod told me about twisted muscles for the next week! Now I have an arthritic hip and a sore knee slowing down my daily exercise! I hope my local Y opens up the recreation pool so I can just stand in water up to my neck!
I really like that you may be active with needlework when you do sit. I believe that knitting is a type of fidgeting that does stimulate metabolism. I also agree that setting a time or if you have a smart watch to remind you to move routinely is a great idea. For me, commercial breaks (especially those horrific political ads) motivate me to get up and leave the room, stroll about the house, do a quick chore or stretch!
-
Like -
Helpful -
Hug
3 Reactions