SITTING IS THE NEW SMOKING!
They say sitting is the new smoking. How often you move (or don’t move) throughout the day has one of the biggest influences on your Metabolic Efficiency. Non-exercise activity accounts for up to 25% of the energy you burn every day. Developing a habit of moving more is a sure way to have good weight management for the long haul.
BENEFITS YOUR HEALTH.
Moving more is associated with reaching (and maintaining) a healthy weight, reducing your risk of chronic conditions like diabetes and high blood pressure among many other incredible benefits. Research shows that if you simply start using a pedometer, your activity level increases by an average of 25%.
HOW MUCH SHOULD YOU MOVE?
Your body was made to move, and move often, everyday. We suggest 8,000 or more steps per day. Everybody starts at a different place; the best strategy is to find out how many steps you are taking and then add about 500 steps to that number as your first goal and increase by 500 steps every week thereafter as long as you are consistently hitting your goal. Take it inch by inch and slowly creep towards your long term goal.
USING A STEP COUNTER
It can be helpful to stop thinking about tracking distance and start thinking about tracking your daily step count. There are many tools to do this, and we highly suggest using a smart device that has a built in pedometer. There are simple ones that only log steps and more advanced ones that will track your heart rate, sleep and even notify you when you have been sitting for too long. You can use your phone (Fit app on droid or Health app on iPhone) although we recommend an actual unit that clips on your body or that you would wear on your wrist. There are many options such as an apple watch, fitbit and many less expensive ones if you search for a fitness tracker, step tracker or pedometer.
BREAK IT UP
Studies show that there are almost the same benefits of breaking up your steps as opposed to getting them in big chunks.
WAYS TO GET MORE STEPS
- Park further away.
- Take the stairs rather than the elevator.
- Add a stroll before or after a meal.
- Enjoy a walk in the evening with a dog or loved one.
- Start your day with a few minutes of walking on the treadmill or around the house.
- Pace the room or walk in place when watching television or if on the phone.
- Go grocery shopping more often and pace the perimeter where the fresh food is.
- Use the restroom one floor up or down instead of using the one down the hall.
- Get off the bus or subway one stop early.
- March in place while brushing your teeth.
- Walk over to your coworker's desk instead of emailing them.
- Make a new habit of going for an evening walk with your family after dinner.
- Go to the mall (without your wallet) and walk around on a rainy or cold day.
- Pick up a new active hobby like hiking.
- Spend the first half of your lunch break going for a walk.