Ideas of Sit Less and Prioritize Movement for Long-Term Fitness

Creating a long-term plan for exercise and health can be a little intimidating. There is so much information today that many people simply do not know where to start. What should you prioritize? Should you run or lift WEIGHTS? And how many times a week should you exercise?
These questions are becoming more and more important as we get older and our time becomes more and more demanding. However, it should always be remembered that the long-term benefits of prioritizing health and exercise are enormous. Yes, if you leave work thirty minutes early to go home, you may feel guilty about the emails you haven’t answered.However, more active people have a higher level of well-being, are more productive at work and have healthier children.1, 2, 3
A Simple Solution
With this and countless other health benefits in mind, I’ve flipped the great exercise pyramid upside down to help you prioritize your approach to moving better.
The great pyramid with reverse movement.
In the coming weeks I will present a progressive plan that describes why you should sit less, walk more, move things, move very fast and move in that order for a long time. Each level of the plan will build on the first one to add additional layers of movement to your week, but you will have time to put each level into practice. As before-if you are not able to do the level above, do not do the level below. After all, you have to get up before you can walk.
Sit Down Less
In a matter you haven’t heard, sitting is the new smoking.4 This may sound melodramatic (after all, we all have to sit down), but in terms of the impact on our overall health, there is some truth to it. For example, a recent meta-analysis revealed a 5% increase in the risk of passed away (all-cause mortality) for each additional hour spent per day-after taking into account body activity.5 if we reverse this, people who spend more time on their feet also seem to have lower overall mortality.6
“Prolonged periods of sitting can affect the functioning of the arterial wall, which is directly related to atherosclerosis and cardiovascular health problems.”
However, in the real world, we often have to sit down to work. Although standing tables have become more and more popular, it is important to note that it may not be much better. Standing at a desk does not prevent you from being bent over a screen, and prolonged standing in the same place can also cause things like varicose veins and back pain.17,18
So, What Should We Do?
As you are probably reading this to get back to work, let’s take some advice first, and those who are interested can stay for science at the end.
While driving: if you use public transport, do not take this place. You don’t need it. You can even take it up a notch, minimizing the use of support rails. Yes, you will look silly surfing on the bus, but it’s incredibly fun!
At work:
Stand (or walk) while talking on the phone or when you need to think.
Find that colleague instead of sending him an e-mail. You are much more likely to get a positive response and you can even make a friend.
Moving on to lunch. Even better-take it out.
If you are sitting, move frequently or pat your feet (gently) to get your blood flowing.
Get up regularly or at least once an hour. Take a walk to the office, go out or take the stairs. Do you need to call back? Many free applications and programs are available to push you out of your chair.
Do you have like-minded colleagues? Stick a pull rod to your office door and do a few repetitions as you go in and out.
It’s nice to relax after a long day, but try not to immediately fall into a coma on the couch only to reappear just before bedtime.
Keep getting up, or at least move regularly.
Do some push-ups during TV commercial breaks. No matter how many times you have recommended it in fitness magazines, I still don’t know if anyone does it.
Do your ironic choruses and the like while you catch up on Britain’s Got Talent and the biggest loser. This will give you more time to enjoy your weekends.
The minutes before and after dinner are a good time to get up or leave the house for a short walk.
The real moral of the story is to focus on minimizing the time you spend in a position, rather than specifically demonizing the sitting position.
What Is The Problem Of Sitting ?
If we want to understand why sitting is so bad for our health, three different (and almost certainly related) mechanisms are important: inflammation, insulin resistance and blood circulation.
“If we talk about cardiovascular health problems (such as heart strikes and strokes), the big problem comes from atherosclerosis–calcified “plaques” that accumulate in the walls of our arteries.”
While everyone was worried about cholesterol, the role of inflammation and insulin resistance in the development of heart health problems, obesity, type 2 diabetes and many cancers went unnoticed for decades. However, we are now finding that inflammatory markers predict the risk of a heart health problem better than cholesterol, and if your insulin levels are low (indicating high insulin sensitivity), your cholesterol levels become completely irrelevant.7,8,9,10
Why this random journey on the path of biochemistry? Because inflammation, insulin and insulin resistance increase over time while sitting.11 UH, oh.
Are You Sitting Comfortably?
In reality, we have no evidence that sitting directly causes insulin resistance. Maybe insulin-resistant people suddenly feel like sitting down more. It’s unlikely, but possible. Therefore, we need to study other pieces of the puzzle, such as how our blood flow changes when we sit down.

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