Author: Jane McCaig, Exercise Physiologist, Fusion Allied Health.
As a society we are sitting more than ever before. “Why is this a problem?” you may ask. Recent research has shown that prolonged periods of sitting are detrimental to our health, even if we are doing 30minutes of moderate to vigorous intensity exercise every day. These studies have shown that risk factors for chronic disease such as increase waist circumference, elevated blood sugar levels, cholesterol and decreased physical function are more prevalent in those of us who sit for long stretches of time. Most of us would be aware that these risk factors directly increase our risk of developing many chronic diseases such as diabetes, heart disease and even some cancers.
So, how long is too long to be sitting? Well, this is a question that is still being investigated but the advice being given by the Heart Foundation is that we should move around after every 30 minutes of sitting. This may sound like a lot of movement but take note that this doesn’t have to be exercise – just getting up and walking to the kitchen is enough to awaken our bodies and break the detrimental sitting cycle.
Some ideas on how to break up prolonged periods of sitting include: standing up and walking around the room after finishing a chapter of your book, stand up when talking on the phone, do jobs such as collecting the mail and unpacking the dishwasher to break up seated activities such as the computer or craft activities and everyone’s favourite – hide the remote control to force yourself to get up!
What Can I Do?
STAND UP, SIT LESS, MOVE MORE, MOVE OFTEN
- Try to limit your sitting to 2-3 hours per day
- Stand up and move every 30 minutes (set a timer)
- Do 30 minutes of exercise every day such as walking the dog, jogging, swimming, dancing, lifting weights.
If you have other factors that limit your ability to exercise, such as injuries, aches and pains or other medical conditions seek advice before starting an exercise program. Exercise Physiologists are university trained experts in exercise prescription and lifestyle modification. They specialise in assisting those having difficulty getting started or getting back into exercise due to health or injury concerns.