9 Ways to Beat a Sedentary Lifestyle
An increasingly sedentary lifestyle is one of the banes of our modern existence—and a major cause of the obesity epidemic. Research has found that being sedentary, including sitting for longer than four hours per day, greatly increases the risk ofcardiovascular disease (perhaps even more than smoking!) and diabetes. Below are nine ways by which you can escape falling into the too-sedentary trap.
1. Take a Walk
Plenty of research has borne out the health benefits of a daily 30-minute walk.
In the Nurses’ Health Study, for instance, those who walked briskly or otherwise achieved moderate-intensity exercise for at least 30 minutes every day had a low risk of sudden cardiac death during 26 years of follow up. Other research has shown that walking can prevent dementia better than any number of crossword puzzles can.
Yet another study has found that as little as three five-minute walks throughout the workday can reverse the harm caused to peripheral arteries (in the legs) by prolonged sitting. So get up and walk. Hold walking meetings instead of sitting around a conference table for hours at a time. Walk your dog—or your cat—if you (and your cat) are into that sort of thing. The point is to get—and keep—moving.
2. Take the Stairs
Studies have found that stair climbing, which is considered vigorous-intensity physical activity, burns more calories per minute than jogging. One company, StepJockey, which is funded by the United Kingdom Department of Health and has as its sole mission the goal of getting everyone to take the stairs whenever and wherever possible, notes that stair climbing expends eight to nine times more energy than sitting and about seven times more energy than taking the elevator.
And it is so easy to do. The stairs are often right there in front of you, and thus it can be a lot easier, and quicker, to take the stairs than to get to the gym or the sports field.
3. Stand Up
If you have a desk job or any other occupational activity that requires you to sit, make it a point to stand up at least every 20 minutes.
Or get one of the standing desks that are becoming more and more popular. Take calls standing up. Stand up and get a drink of water. Stand up and walk over to the next cubicle or down the hallway to deliver news to a colleague.
In the United Kingdom, finding that British people sit for 8.9 hours each day on average, a unique and innovative campaign, known as Get Britain Standing, is underway to “grow awareness and education of the dangers of sedentary working (i.e., sitting more than four hours).” This campaign provides a variety of resources, including a “sitting calculator” that will help you estimate the time you spend sitting daily and correlate this with your “risk level.” They also provide a number of solutions for “Active Working."
4. Wash the Dishes
That’s right—instead of (barely) moving from table to couch, get up and clean your kitchen after dinner. You will be standing up and doing the dishes, then engaging in more physical activity as you clean the countertops, sweep the floor, etc.
This will help you continue the increased physical activity you began at work (assuming you begin doing the above), and engaging in physical activity after eating helps lower blood sugar levels as well as the risk of insulin resistance in the long run.
If you’re eating out (which you should do less, especially if trying to lose weight, because eating out tends to lead to overeating), plan to take a nice walk after your dinner. You can continue conversations with companions while walking.
5. Get Up During Commercial Breaks
If you watch television at home, you can use commercial breaks as more time for physical activity. Standing up and doing something during commercial breaks—whether it be folding clothes, doing a few push-ups or sit-ups, or any number of other activities—will break up the extra sedentary time that tends to accrue during most, if not all, screen-based activities.
6. Go for a Run
You don’t have to be a running guru to reap the benefits of running. A recent study found that running for as little as five to 10 minutes per day at slow speeds (less than six miles per hour) was associated with significantly reduced risks of death from all causes and from cardiovascular disease.
7. Do Some Gardening
Any gardener can tell you just how much physical effort is involved in every kind of gardening activity, and the American Heart Association considers general gardening to be one of many forms of exercise that fall under the category of moderate-intensity physical activity. Most gardeners find that gardening is not only mentally and spiritually stimulating, but that it is a fantastic physical activity as well—one that can prevent obesity.
8. Park Farther Away
Whenever you can do so safely, make it a point to park a little farther away from your destination, so you have to walk a few steps more. Every step counts, and these extra steps will add up throughout the day to increase your overall physical activity. Wondering how many steps you’re taking on a daily basis? A number of pedometersare now on the market in every shape and color, it seems, and tracking your steps may help you get more active and lose more weight in the long term.
9. Better Yet: Walk, Bike, or Take Public Transit
Mode of transportation has now been found to be associated with overweight and obesity. Active modes of travel such as walking or cycling have greater health benefits and greater potential to prevent obesity. Even public transit seems to be associated with lower body mass index (BMI) than driving your own car to work.
If you can do many or all of the above, you will be well on your way to staying in motion, which is key for lifelong health.
譯文：
越來(lái)越久坐的生活方式是我們現(xiàn)代·貝恩斯的存在和肥胖癥的一個(gè)主要原因。研究發(fā)現(xiàn),久坐,包括每天坐著超過(guò)四個(gè)小時(shí),大大增加了ofcardiovascular疾病風(fēng)險(xiǎn)(甚至超過(guò)吸煙!)和糖尿病。以下9個(gè)方面你可以逃脫落入久坐的陷阱。
1.散步
大量的研究已經(jīng)證實(shí)每天30分鐘的步行對(duì)健康的好處。
在護(hù)士健康研究中,例如,那些快步走或達(dá)到中等強(qiáng)度鍛煉每天至少30分鐘的低風(fēng)險(xiǎn)心臟性猝死在26年的跟進(jìn)。其他研究已經(jīng)表明,走路可以防止癡呆比任何數(shù)量的填字游戲。
另一個(gè)研究發(fā)現(xiàn),三分鐘走整個(gè)工作日可以反向危害周邊動(dòng)脈(腿部)久坐。所以起來(lái)走路。持有步行會(huì)議而不是坐在會(huì)議桌上幾個(gè)小時(shí)一次。走你的狗貓呢你(和你的貓)之類的。關(guān)鍵是引來(lái)他們繼續(xù)前進(jìn)。
2.爬樓梯
研究發(fā)現(xiàn),爬樓梯,這被認(rèn)為是高強(qiáng)度的體力活動(dòng),每分鐘燃燒更多的卡路里比慢跑。StepJockey一家公司,這是由英國(guó)衛(wèi)生部和作為其唯一任務(wù)的目標(biāo)讓所有人都爬樓梯無(wú)論何時(shí)何地,只要可能,指出,爬樓梯繳費(fèi)8到9倍的能量比坐著比坐電梯7倍的能量。
它很容易做。樓梯往往就在你的面前,因此它可以更容易,更快,比去健身房或爬樓梯運(yùn)動(dòng)領(lǐng)域。
3.站起來(lái)
如果你有一個(gè)辦公室工作或任何其他職業(yè)活動(dòng)需要你坐,使它成為一個(gè)指向站起來(lái)至少每20分鐘。
或者一個(gè)立式辦公桌變得越來(lái)越流行。站起來(lái)接電話。站起來(lái),喝一杯水。站起來(lái),走到下一個(gè)房間或走廊提供消息的同事。
在英國(guó),發(fā)現(xiàn)英國(guó)人坐平均每天8.9小時(shí),獨(dú)特和創(chuàng)新的活動(dòng),被稱為英國(guó)站,正在進(jìn)行“成長(zhǎng)意識(shí)和教育久坐的危害(即工作。,坐著四個(gè)多小時(shí))。“這運(yùn)動(dòng)提供了各種資源,包括“坐在計(jì)算器”,將幫助你估計(jì)你每天坐著的時(shí)間和關(guān)聯(lián)你的“風(fēng)險(xiǎn)水平?！八麄冞€提供一系列的解決方案”活動(dòng)的工作。”
4.洗盤子
而不是的(幾乎)從表到沙發(fā)上,站起來(lái),晚飯后打掃廚房。你會(huì)站起來(lái),洗碗,然后參加更多的體育活動(dòng)清潔工作臺(tái)面,掃地等等。
這將幫助你繼續(xù)增加身體活動(dòng)開始在工作中(假設(shè)你開始做上面的),和從事體力活動(dòng)后吃有助于降低血糖水平和胰島素抵抗在長(zhǎng)期的風(fēng)險(xiǎn)。
如果你外出就餐(你應(yīng)該少做一些,特別是如果想減肥,因?yàn)槌燥垥?huì)導(dǎo)致暴飲暴食),計(jì)劃你的晚餐后散步好了。你可以繼續(xù)與同伴交談而走。
5.在商業(yè)廣告
如果你在家里看電視,你可以使用商業(yè)優(yōu)惠更多的體育活動(dòng)時(shí)間。站了起來(lái),做一些在商業(yè)breaks-whether折疊衣服,做幾個(gè)俯臥撐和仰臥起坐,或任何其他活動(dòng)打破了額外的久坐不動(dòng)的時(shí)候,往往會(huì)積累在大多數(shù),如果不是全部,在屏幕上設(shè)置的活動(dòng)。
6.去跑步
你不必是一個(gè)運(yùn)行大師獲得跑步的好處。最近的一項(xiàng)研究發(fā)現(xiàn),競(jìng)選每天只有5到10分鐘以緩慢的速度(少于6英里每小時(shí)),顯著降低因各種原因而死亡的風(fēng)險(xiǎn)和心血管疾病。
7所示。做一些園藝
任何園丁可以告訴你多少物理工作參與各種園藝活動(dòng),和美國(guó)心臟協(xié)會(huì)認(rèn)為園藝是多種形式的運(yùn)動(dòng),都屬于中等強(qiáng)度體力活動(dòng)。大多數(shù)園丁發(fā)現(xiàn)園藝不僅是心理和精神刺激,但它是一個(gè)很棒的體育活動(dòng)用可以防止肥胖。
8.公園
只要可以安全,使它成為一個(gè)指向公園有點(diǎn)遠(yuǎn)離你的目的地,所以你必須多走幾步。每一步計(jì)算,這些額外的步驟將添加了一整天來(lái)增加你的整體運(yùn)動(dòng)。想知道有多少步驟你每天?現(xiàn)在市面上很多pedometersare在每一個(gè)形狀和顏色,似乎和跟蹤你的步驟可能會(huì)幫助你獲得更多的長(zhǎng)期活躍的和減去更多的體重。
9.更好的是:步行,騎自行車或乘坐公共交通
運(yùn)輸方式已被發(fā)現(xiàn)與超重和肥胖有關(guān)。步行或騎自行車等積極的旅游方式更大的健康利益和更大的潛力,防止肥胖。甚至公共交通似乎與身體質(zhì)量指數(shù)(BMI)低于開自己的車去上班。
如果你能做到許多或所有上述情況,你就可以自己呆在運(yùn)動(dòng),這是終身健康的關(guān)鍵。
An increasingly sedentary lifestyle is one of the banes of our modern existence—and a major cause of the obesity epidemic. Research has found that being sedentary, including sitting for longer than four hours per day, greatly increases the risk ofcardiovascular disease (perhaps even more than smoking!) and diabetes. Below are nine ways by which you can escape falling into the too-sedentary trap.
1. Take a Walk
Plenty of research has borne out the health benefits of a daily 30-minute walk.
In the Nurses’ Health Study, for instance, those who walked briskly or otherwise achieved moderate-intensity exercise for at least 30 minutes every day had a low risk of sudden cardiac death during 26 years of follow up. Other research has shown that walking can prevent dementia better than any number of crossword puzzles can.
Yet another study has found that as little as three five-minute walks throughout the workday can reverse the harm caused to peripheral arteries (in the legs) by prolonged sitting. So get up and walk. Hold walking meetings instead of sitting around a conference table for hours at a time. Walk your dog—or your cat—if you (and your cat) are into that sort of thing. The point is to get—and keep—moving.
2. Take the Stairs
Studies have found that stair climbing, which is considered vigorous-intensity physical activity, burns more calories per minute than jogging. One company, StepJockey, which is funded by the United Kingdom Department of Health and has as its sole mission the goal of getting everyone to take the stairs whenever and wherever possible, notes that stair climbing expends eight to nine times more energy than sitting and about seven times more energy than taking the elevator.
And it is so easy to do. The stairs are often right there in front of you, and thus it can be a lot easier, and quicker, to take the stairs than to get to the gym or the sports field.
3. Stand Up
If you have a desk job or any other occupational activity that requires you to sit, make it a point to stand up at least every 20 minutes.
Or get one of the standing desks that are becoming more and more popular. Take calls standing up. Stand up and get a drink of water. Stand up and walk over to the next cubicle or down the hallway to deliver news to a colleague.
In the United Kingdom, finding that British people sit for 8.9 hours each day on average, a unique and innovative campaign, known as Get Britain Standing, is underway to “grow awareness and education of the dangers of sedentary working (i.e., sitting more than four hours).” This campaign provides a variety of resources, including a “sitting calculator” that will help you estimate the time you spend sitting daily and correlate this with your “risk level.” They also provide a number of solutions for “Active Working."
4. Wash the Dishes
That’s right—instead of (barely) moving from table to couch, get up and clean your kitchen after dinner. You will be standing up and doing the dishes, then engaging in more physical activity as you clean the countertops, sweep the floor, etc.
This will help you continue the increased physical activity you began at work (assuming you begin doing the above), and engaging in physical activity after eating helps lower blood sugar levels as well as the risk of insulin resistance in the long run.
If you’re eating out (which you should do less, especially if trying to lose weight, because eating out tends to lead to overeating), plan to take a nice walk after your dinner. You can continue conversations with companions while walking.
5. Get Up During Commercial Breaks
If you watch television at home, you can use commercial breaks as more time for physical activity. Standing up and doing something during commercial breaks—whether it be folding clothes, doing a few push-ups or sit-ups, or any number of other activities—will break up the extra sedentary time that tends to accrue during most, if not all, screen-based activities.
6. Go for a Run
You don’t have to be a running guru to reap the benefits of running. A recent study found that running for as little as five to 10 minutes per day at slow speeds (less than six miles per hour) was associated with significantly reduced risks of death from all causes and from cardiovascular disease.
7. Do Some Gardening
Any gardener can tell you just how much physical effort is involved in every kind of gardening activity, and the American Heart Association considers general gardening to be one of many forms of exercise that fall under the category of moderate-intensity physical activity. Most gardeners find that gardening is not only mentally and spiritually stimulating, but that it is a fantastic physical activity as well—one that can prevent obesity.
8. Park Farther Away
Whenever you can do so safely, make it a point to park a little farther away from your destination, so you have to walk a few steps more. Every step counts, and these extra steps will add up throughout the day to increase your overall physical activity. Wondering how many steps you’re taking on a daily basis? A number of pedometersare now on the market in every shape and color, it seems, and tracking your steps may help you get more active and lose more weight in the long term.
9. Better Yet: Walk, Bike, or Take Public Transit
Mode of transportation has now been found to be associated with overweight and obesity. Active modes of travel such as walking or cycling have greater health benefits and greater potential to prevent obesity. Even public transit seems to be associated with lower body mass index (BMI) than driving your own car to work.
If you can do many or all of the above, you will be well on your way to staying in motion, which is key for lifelong health.
譯文：
越來(lái)越久坐的生活方式是我們現(xiàn)代·貝恩斯的存在和肥胖癥的一個(gè)主要原因。研究發(fā)現(xiàn),久坐,包括每天坐著超過(guò)四個(gè)小時(shí),大大增加了ofcardiovascular疾病風(fēng)險(xiǎn)(甚至超過(guò)吸煙!)和糖尿病。以下9個(gè)方面你可以逃脫落入久坐的陷阱。
1.散步
大量的研究已經(jīng)證實(shí)每天30分鐘的步行對(duì)健康的好處。
在護(hù)士健康研究中,例如,那些快步走或達(dá)到中等強(qiáng)度鍛煉每天至少30分鐘的低風(fēng)險(xiǎn)心臟性猝死在26年的跟進(jìn)。其他研究已經(jīng)表明,走路可以防止癡呆比任何數(shù)量的填字游戲。
另一個(gè)研究發(fā)現(xiàn),三分鐘走整個(gè)工作日可以反向危害周邊動(dòng)脈(腿部)久坐。所以起來(lái)走路。持有步行會(huì)議而不是坐在會(huì)議桌上幾個(gè)小時(shí)一次。走你的狗貓呢你(和你的貓)之類的。關(guān)鍵是引來(lái)他們繼續(xù)前進(jìn)。
2.爬樓梯
研究發(fā)現(xiàn),爬樓梯,這被認(rèn)為是高強(qiáng)度的體力活動(dòng),每分鐘燃燒更多的卡路里比慢跑。StepJockey一家公司,這是由英國(guó)衛(wèi)生部和作為其唯一任務(wù)的目標(biāo)讓所有人都爬樓梯無(wú)論何時(shí)何地,只要可能,指出,爬樓梯繳費(fèi)8到9倍的能量比坐著比坐電梯7倍的能量。
它很容易做。樓梯往往就在你的面前,因此它可以更容易,更快,比去健身房或爬樓梯運(yùn)動(dòng)領(lǐng)域。
3.站起來(lái)
如果你有一個(gè)辦公室工作或任何其他職業(yè)活動(dòng)需要你坐,使它成為一個(gè)指向站起來(lái)至少每20分鐘。
或者一個(gè)立式辦公桌變得越來(lái)越流行。站起來(lái)接電話。站起來(lái),喝一杯水。站起來(lái),走到下一個(gè)房間或走廊提供消息的同事。
在英國(guó),發(fā)現(xiàn)英國(guó)人坐平均每天8.9小時(shí),獨(dú)特和創(chuàng)新的活動(dòng),被稱為英國(guó)站,正在進(jìn)行“成長(zhǎng)意識(shí)和教育久坐的危害(即工作。,坐著四個(gè)多小時(shí))?！斑@運(yùn)動(dòng)提供了各種資源,包括“坐在計(jì)算器”,將幫助你估計(jì)你每天坐著的時(shí)間和關(guān)聯(lián)你的“風(fēng)險(xiǎn)水平?！八麄冞€提供一系列的解決方案”活動(dòng)的工作?！?
4.洗盤子
而不是的(幾乎)從表到沙發(fā)上,站起來(lái),晚飯后打掃廚房。你會(huì)站起來(lái),洗碗,然后參加更多的體育活動(dòng)清潔工作臺(tái)面,掃地等等。
這將幫助你繼續(xù)增加身體活動(dòng)開始在工作中(假設(shè)你開始做上面的),和從事體力活動(dòng)后吃有助于降低血糖水平和胰島素抵抗在長(zhǎng)期的風(fēng)險(xiǎn)。
如果你外出就餐(你應(yīng)該少做一些,特別是如果想減肥,因?yàn)槌燥垥?huì)導(dǎo)致暴飲暴食),計(jì)劃你的晚餐后散步好了。你可以繼續(xù)與同伴交談而走。
5.在商業(yè)廣告
如果你在家里看電視,你可以使用商業(yè)優(yōu)惠更多的體育活動(dòng)時(shí)間。站了起來(lái),做一些在商業(yè)breaks-whether折疊衣服,做幾個(gè)俯臥撐和仰臥起坐,或任何其他活動(dòng)打破了額外的久坐不動(dòng)的時(shí)候,往往會(huì)積累在大多數(shù),如果不是全部,在屏幕上設(shè)置的活動(dòng)。
6.去跑步
你不必是一個(gè)運(yùn)行大師獲得跑步的好處。最近的一項(xiàng)研究發(fā)現(xiàn),競(jìng)選每天只有5到10分鐘以緩慢的速度(少于6英里每小時(shí)),顯著降低因各種原因而死亡的風(fēng)險(xiǎn)和心血管疾病。
7所示。做一些園藝
任何園丁可以告訴你多少物理工作參與各種園藝活動(dòng),和美國(guó)心臟協(xié)會(huì)認(rèn)為園藝是多種形式的運(yùn)動(dòng),都屬于中等強(qiáng)度體力活動(dòng)。大多數(shù)園丁發(fā)現(xiàn)園藝不僅是心理和精神刺激,但它是一個(gè)很棒的體育活動(dòng)用可以防止肥胖。
8.公園
只要可以安全,使它成為一個(gè)指向公園有點(diǎn)遠(yuǎn)離你的目的地,所以你必須多走幾步。每一步計(jì)算,這些額外的步驟將添加了一整天來(lái)增加你的整體運(yùn)動(dòng)。想知道有多少步驟你每天?現(xiàn)在市面上很多pedometersare在每一個(gè)形狀和顏色,似乎和跟蹤你的步驟可能會(huì)幫助你獲得更多的長(zhǎng)期活躍的和減去更多的體重。
9.更好的是:步行,騎自行車或乘坐公共交通
運(yùn)輸方式已被發(fā)現(xiàn)與超重和肥胖有關(guān)。步行或騎自行車等積極的旅游方式更大的健康利益和更大的潛力,防止肥胖。甚至公共交通似乎與身體質(zhì)量指數(shù)(BMI)低于開自己的車去上班。
如果你能做到許多或所有上述情況,你就可以自己呆在運(yùn)動(dòng),這是終身健康的關(guān)鍵。
