Shannon Center Weekly Nutrition Tip – Avoiding the Sitting Disease

6 Ways to Combat Sitting Disease!

Medical experts have started referring to the long periods of inactivity and its negative consequences as “Sitting Disease”.

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A growing body of research shows that long periods of physical inactivity raise your risk of developing heart disease, diabetes, cancer, and obesity.  In January 2010, British experts linked prolonged periods of sitting to a greater likelihood of disease.  And that same month, Australian researchers reported that each hour spent watching TV is linked to an 18% increase in the risk of dying from cardiovascular disease — perhaps because that time is spent sitting down. (Source: <a href=”http://www.webmd.com/fitness-exercise/do-you-have-sitting-disease?page=1″ target=”_blank”>WebMD</a>).

So what can you do if your job requires you to sit most of the day?

Here are some tips on combating sitting disease and ways to get you moving more!

  1. Wear a pedometer!  Pedometers help get you moving throughout an entire day, not just while you are exercising.  I personally LOVE my Fitbit but there are many other devices you can use as well. (Fitbit, Nike Fuelband, Jawbone, Omron, etc.). (Friend me if you have a Fitbit so we can compare steps weekly @devinenutrition@hotmail.com on Fitbit).
  2. Find ways to move more!  Park farther in lots, take the stairs to the next floor for your bathroom break, walk to your coworker’s desk and ask a question versus emailing.
  3. Schedule exercise!  For exercise to be consistent, we need to schedule it!  The ideal amount of minutes for exercise is 30-60 minutes, 5 days a week.

Add some 10-15 minutes sessions of exercise in:

  • Before you get ready for work
  • After you eat lunch go on a mile power walk or use the hospital fitness center (Not a member? All Franciscan Alliance employees have a free membership to the NIR hospital fitness centers. Email Carlos for more details! Celis@franciscanalliance.org).
  • Walk hallways if you have an afternoon break
  • Pack your gym bag for a post work gym session at Omni or one of the hospital fitness centers.
  1. Take mini breaks every hour to get up and stand, stretch, bend etc.
  2. Stand when you can whether it be when you are on a call, or talking to coworkers.
  3. When you watch TV, stand up and move around, or fit in activities on commercials. Try the 7-minute workout app during commercials – free download!