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I saw this headline somewhere. The basic premise as I recall was that even getting the recommended 150 minutes a week of movement, preferably 30 minutes, 5 days a week, wasn’t enough to offset the all the damage done sitting sedentary at your desk job. Even more alarming, was the idea that even standing didn’t improve your activity levels enough to make a difference.
I found this interesting because that’s me. Generally, I run 5 days a week, anywhere from 3-5 miles each time. I also sit sedentary most of the day at my desk job 8 hours a day.
So, what is it really all about?
Dr James Levine, from the Mayo Clinic-Arizona State University Obesity Solutions Initiative, is the one credited with the phrase “Sitting is the new smoking”. An article on the Mayo clinic website states that “An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking.” It also goes on to say that the same analysis found that 60 to 75 minutes of moderately intense exercise helped. Thankfully this makes me feel a little better about my original understanding that I wasn’t doing enough to counteract the effects.
So what can you do if you sit sedentary at a desk all day? Dr Levine invented a treadmill desk. I’ve seen one or two on tv shows before. The manager was walking on the treadmill that had a desk on top for paperwork while talking on the phone or typing away on the laptop keyboard or giving instructions to their assistant.
I don’t have the luxury of a treadmill desk at work. Instead, I try to pay attention to my fitness watch that tells me when to move periodically after sitting for too long. This may mean taking a quick walk down the hall or to the restroom. I’ve even run in place at my desk before (thankfully I have an office with a door.)
It also helps me to get in more movement by breaking up my day. Making a goal to get 1000 steps every hour keeps me focused and on track.
What can you do?
- Take a break from sitting every 20-30 minutes
- Walk to your colleagues rather than email or phone
- Jog in place at your desk (feels a little silly; ok maybe a lot silly)
- Stand while on the phone
To summarize, moving is good. Sitting is not so good. Make a point to be active and make choices for living a healthier life.
Go. Run. Fitness anywhere – Jen