Sit Less... Live Longer

As Personal Fitness Trainers we have always discouraged our clients from sitting for long periods of time without getting up to move and stretch.  We know that are bodies are designed to move and that sitting leads to poor posture and tight muscles.  But now there is research that shows that sitting has significant metabolic consequences that can lead to serious health problems and even premature death. 

We spend more and more time sitting.  We sit at our desks, we sit in our cars, and we sit to watch TV.  All of this sitting negatively affects our blood sugar, triglycerides, good cholesterol, resting blood pressure and levels of the “appetite hormone” leptin.  These are all biomarkers of obesity and cardiovascular disease and research shows that the more time we spend on our rears, the more likely we are to become obese and/or develop cancer, type 2 diabetes, and cardiovascular disease. 

Sitting also negatively impacts our lymph system which helps our bodies fight off infections.  The lymph vessels, which drain waste materials created by infection, do not have a pump like our hearts.  They are controlled by the rhythmic contractions of the muscles in our legs.  So when we sit our lymph system cannot perform properly. 

Unfortunately, as much as we love exercise, and in spite of its many benefits, even a regular exercise program will not undo the damage of hours of sitting.  But we can counter the negative affects of sitting.  Get up and move at least every 30 minutes and you will significantly reduce your odds of falling victim to “sitting disease”.  Keep a small cup of water on your desk that you need to get up and refill frequently.  Take advantage of time spent on the phone to walk rather than remaining at your desk.  If you spend time watching TV, do it while standing and folding laundry, cooking, or while riding an exercise bike.  As usual, our advice is to keep moving!