Over 50 percent of American men, and 60 percent of American women, never engage in any vigorous physical activity lasting more than 10 minutes per week. Study after study has clearly shown that “exercise deficiency” threatens your overall health and mental well-being, and shortens your lifespan.
That said, even if you fall into the other half of the population that exercises or are even a highly competitive and fit athlete, you may still endanger your health simply by sitting too much.
For example, one 2012 analysis that looked at the findings from 18 studies found that those who sat for the longest periods of time were twice as likely to have diabetes or heart disease, compared to those who sat the least.
Worse yet, it appears that temporary vigorous exercise can’t even compensate for the damage incurred by prolonged daily sitting!
In fact, it’s becoming increasingly clear that staying active—and by that I mean engaging in virtually any physical movement—as much as possible, throughout the day, is critical for health and longevity. It even appears to be more important, in the big scheme of things, than a regularly scheduled fitness routine…
The key is to make sure you move your body frequently throughout the day. The act of standing up from a seated position has been found particularly effective at counteracting the detrimental health effects of sitting.
I firmly believe that a reasonable goal is to get up four times every hour or get in a couple of quick movements every hour for 15-20mins. Once you are engaged in a project, it is really difficult to remember to do this so an alarm might be helpful.
Here is our #OfficeGAINZ routine you can print out and use during your breaks!