How often do you find yourself stuck at your desk or in front of a computer? Counting all the time you spend in meetings and Zoom calls, you probably spend most of your day sitting down. And chances are, you aren’t even aware of it.
Why is sitting bad for us?
Sitting too much has become a huge problem in our society. There are even apps that track how long you’ve been sitting and when you have to get up and stretch your legs.
If you spend a lot of time at your desk working, then chances are you’re spending a lot of time sitting. Research shows that prolonged periods of sitting are linked to increased chances of obesity, diabetes, and heart disease. It can also cause major back pain, headaches, carpal tunnel syndrome, and other health problems.
That’s because sitting is thought to slow down one’s metabolism, which affects the body’s ability to regulate blood sugar, blood pressure, and the breakdown of body fat. But there are ways to reduce your time spent sitting and break bad habits.
Also, the only way to move the lymph fluid around the body to “take out the trash” (abnormal cells, bad bacteria, viruses, toxins) is MOVEMENT. Unlike the circulatory system, there is no heart to pump the fluid around the body in the lymphatic system.
Tips on moving more and sitting less
To reduce our risk of ill health caused by inactivity, it’s recommended that we exercise regularly, at least 150 minutes a week.
To sit less at work (or at home during work hours), make yourself step away from the desk. Set a reminder to get up every 30 minutes and take active breaks. Use a smaller cup or water bottle, so you’ll need to go for a refill more often.
Also, don’t overlook the time you spend commuting on public transport. If you spend more than 30 minutes sitting during your commute on the bus or train, look for ways to break up that sitting time. Alternatively, if you live close enough, you could walk or bike to work when the weather permits. Take the stairs and walk up the escalators when you can. Park farther from your destination so you get a longer walk.
Although sitting for long hours during the day is inevitable for many of us, there are many ways to build activity into your day. Commit to making small incremental changes to your daily routine and build on them.
[RECIPE] REFRESH BOWL
Serves: 2
Ingredients (use organic where possible):
- 2 cups cooked brown rice (prepared to package directions), chilled
- 2 cups arugula
- 1 15-ounce BPA-free can of navy beans, drained and rinsed
- 1 medium avocado, chopped
- 1 medium cuc
- 1/4 cup healthy dressing of cumber, chopped
- 1 cup sproutshoice
- 1 large grapefruit, peeled, de-seeded, and segmented
- 1/4 cup blueberries
- 2 tablespoons fresh mint leaves, minced
For an omnivore option, top prepared bowls with sliced smoked wild-caught salmon.
Directions:
- Divide cooked, chilled brown rice between two serving bowls.
- In sections, top with beans, avocado, cucumber, and sprouts.
- Drizzle with your favorite dressing, then top with fruit and mint.
- Enjoy!
To Your Health,
Patti
