Why you need to walk more and sit less
Professor Marita McCabe is the Director of the Institute for Health and Ageing at Australian Catholic University.
You have probably heard all about dangers of sitting too much and how we need to be more active. However, if you thought that this advice only applies to office workers, then think again.
We now spend more than half of our waking hours sitting, mostly thanks to our increasing reliance on technology. This largely sedentary routine, so common to us all, can have a terrible effect on our health.
Too much sitting has been linked to health problems such as poor nutrition, obesity and increased risk of disease such as diabetes and heart disease. It can be particularly dangerous for older people who may be less mobile or recovering from illness.
According to The Heart Foundation, the average person spends around 15 hours a day sitting. This might sound a lot but it is very easy to do – just think how much time you spend each day driving, watching TV, reading, eating meals, catching up with friends or using your computer.
The good news is that sitting less can help improve your overall health. In 2010, researchers found that adults who sit less have a lower risk of early death – particularly cardiovascular disease.
There is much you can do to reduce your risk of health problems by firstly being aware of how much time you spend sitting and then thinking about ways to move more throughout your day.
When thinking about how to improve your general activity levels, a good place to start is with a minimum of 30 minutes of moderate physical activity a day. This might mean a brisk walk, a swim, a game of bowls or some vigorous activity at home – cleaning or gardening.
If you add in extra incidental activity to this base, then you will improve both your physical mental health and wellbeing.
An easy way to start being more active is to simply move at home. Break up the time you spend sitting when watching TV or reading by getting up and walking around every 30 minutes. Regularly change posture, move your arms and legs and stretch. Stand up to take phone calls and do chores such as ironing and folding clothes when you are watching TV. If you spend a lot of time at your home computer, get up regularly. You could also investigate a standing desk.
When you need to travel, don’t take the car on unnecessary trips. Consider walking to and from shorter destinations instead or use public transport and get off a stop earlier. If you need to take the car, park further away from your destination and walk to it.
Once you start to feel the benefits of increased activity, you might think about joining a fitness or walking group – exercising in a group can be a good way of meeting new people as well building up your fitness and activity levels.
If you haven’t exercised for a while or are recovering from illness or injury, check in with your GP or physiotherapist first. They can advise you on the best way to move back to activity, perhaps with a home exercise program or specialist exercise class.
How do you get off the couch and moving around? Let us know your preferred way to stay active in the comments below.
Related links:
Should you exercise when you’re sick?
10 more unhealthy habits you have to cut out now
Yoga exercises to strengthen and soothe eye muscles