How much of the day are you sitting or not moving? For many it is 30, 40 or more than 50 hours a week. Dr. Peter Katzmarzyk, a researcher at one the nation’s leading obesity research centers says that sitting, not weight or exercise, is a key factor in determining a person’s overall health. According to Katzmarzky,
“The evidence that sitting is associated with heart disease is very strong. We see it in people who smoke and people who don’t. We see it in people who are regular exercisers and those who aren’t. Sitting is an independent risk factor.”
Marc Hamilton is a physiologist and professor at the Pennington Biomedical Research Center in Baton Rouge, La. As he told Men’s Health, ” a man who sits 60 hours at a desk job but still works out for 45 minutes a day five times a week still has a sedentary lifestyle.”
David Agus, MD reports, ” if you sit at your desk 6 hours a day is the equivalent of SMOKING a pack and a quarter of cigarettes!” It should be obvious now that TV watching is strongly associated with obesity and weight gain, independent of diet and exercise.
Yikes! Those three quotes should get our attention. The question is what can we do about it now?
Commit to a minimum number of days a month you will get 30 minute sessions to get aerobic sessions ideally in the morning. Aerobic means “with oxygen” – aerobic exercise is crucial to building your heart/lungs and immune system. Track your commitment and LIVE IT on the Get Switched On Energy Schedule on the mirror in your bathroom.
If you work in a typical office situation try these ideas:
Rethink your office – Start having some meetings where you are walking and talking rather than being in a conference room. For some it is literally possible to put a treadmill in your office. I have a Crescendo mini trampoline in my office, (9″ high/36″ wide) that easily stands up and takes very little room. Jumping on this for at least 5 minutes several times a day will make a huge difference in your energy level. Turn on some music and get jumping.
Sit/stand desks – having the ability to stand AND work ergonomically at your desk is catching on quickly. I am looking for a unit that will work with my existing desk set up. If you are in a big company, there are many options for you that are amazing.
Motion creates emotion!
If you move you will also feel better and can quickly change your attitude from negative to positive.
Leverage technology – On your next con-call can you be taking a walk at the same time? Use wireless technology to get out of the office when possible to move and get some sunshine. Use a wireless headset that allows you to move and stand when you are on a phone call.
Change your routine – Take more small breaks during the day to manage your energy better. Get up to move and stretch or a few yoga positions, walk up or down the stairs, park far away and walk instead of as parking as close as you can, take the stairs not the elevator, get off the bus one stop away and walk the rest of the way, some can ride a bike to work. Bring a small cooler to work and have healthy munchies with you all day and less access to junk.
At home – if you have kids, this should be easy. Play with them outside, invent games, jog, ride bikes, jump on the big trampoline, take walks, play tennis, WALK when you play golf, do your own yard work, do exercises/push up contests during commercials when you watch TV. Have a daily walk alone or with your spouse. To make it aerobic you will need to move quick enough to elevate your heart rate.
Instead of watching all of the football game, try listening to the first half on the radio on a long walk and watch the second half.
I guess it comes down to this – how long to you want to live?
What quality of life to you want to have when you get there? Are you on track now? If not, make some changes to get moving! Keep me posted on your progress.
Please tweet this to your followers and post on Facebook. You might save a life!
Once I learned I could manage my energy level like a programable thermostat life became easier. How is your energy at work and when you get home after a full day of putting in maximum effort? How about when you roll out of bed? I like to use a simple 0 – 10 scale to gauge it. What number would you give yourself on a typical day? Seriously, what is your number? What is that compared what is possible?
Some believe that as you “get older” you are just naturally going to put on a few pounds, have more aches and pains and slow down. It is just the way it is. THAT IS GARBAGE!!! Maybe you have been making excuses like that and accepted it. Isn’t it time to change now? When you get out of the shower do you look in the mirror and say “oh yeah” or “oh s!@#”? One of my mentors Jim Rohn used to tell me, “Disgust can be a powerful motivator!”Read More
How much are you sitting during the day? I have been searching for a sit/stand desk solution for my home office to work with my EXISTING office set-up now since I was selected to speak at the national sales meeting for Workrite Ergonomics. They are the leader in the sit/stand desk revolution and in my research I realized I had to get a solution for my home office. I did not want a new desk, just something that would work – I found it. Their Solace product is amazing.
Research shows that SITTING not being overweight or lack of exercise is the strongest indicator of heart disease. Check out an earlier blog post that has more info – here is a short excerpt.
Dr. Peter Katzmarzyk, a researcher at one the nation’s leading obesity research centers says that sitting, not weight or exercise, is a key factor in determining a person’s overall health.Read More
Does that sound familiar? I had someone in my audience recently say; “Chip, I know what to do to get back in shape, I just don’t feel like it! What do I do?” I told her she must first get a crystal clear, compelling, emotional, urgent reason to take action now to get back in shape. Why is it something you MUST do right now?
She said it resonated with her when I mentioned in my program that the best gift she can give her family is to take great care of herself. She needs put herself first more often. She had not been doing that for many years she said and it impacted not only her physical appearance but her energy level, stress level and the example she was setting for her kids. Those are compelling reasons!Read More
Sometimes great advice can come from unlikely sources. Have you ever been white water rafting? My first time was on the Ocoee River in North Carolina with some good friends before a wedding. There are some class III and IV rapids with a couple V thrown in for good measure. If you do not have a reference point for what that means, imagine you were sitting in the bottom of a six foot pool and the waves are as high as the sides. It will push most anyone out of their comfort zone quickly.
“In case of an emergency, you must take an active role in your own rescue.”
Good advice under most circumstances, but especially if you’re about to transit a raging river. Well, we were about halfway into the adventure and we when into a massive rapid aptly name Devil’s Hole. I was front left and I tried to hold on with my feet, but I went flying out of the boat. They said I was underwater for almost 15 seconds. All they could see was the top of my paddle. Finally, I popped up, remembered to keep my feet up. I fought hard make it back to the raft and got help to get back in. I had to take an active role in my rescue and work hard to get back to the raft.
What rapids are you facing right now? Are you still in the boat or have you been thrown out and fighting to get back in?
We got a wake-up call in the near melt down of fall 2008 a nd for many business has been changing ever since. I know what I do has gotten consistently more difficult and the advice of that guide has been burning my ears.
Take an active role in my own rescue.
With career, marriage, children, money concerns, health issues, community or church obligations and whatever else you’ve got going on, it can be challenging to pop back up, stay calm, fight to get back into the raft and get moving again.
Here are 3 things you can do right now:
1. Take a deep breath and relax. It will be OK. Look up and smile for me. You have what it takes to get through this. Have absolute faith in your abilities. If you need to laugh, look down for me. Can you see the ground? Yes, congratulations, you are still above ground and in the game.
2. Swim like hell and fight! You have more reserve energy and passion than you realize. Now is the time to take great care of yourself and be in top condition. Drink more water, cut out the soda, drink the Get Switched On Smoothie 4 days a week, log at least 15 aerobic days a month on your Get Switched On Energy Schedule, read/watch/listen to positive material and spend time with supportive people.
3. Make a decision and take decisive action now. Is there a brutal fact you must confront? What can you decide to do right now that will make a difference? What is your first step? Create your plan of action and get moving.
Let me know what you think.Read More