Warning Sitting Too Much Is Killing You
Risks affect desk jockeys, business owners and truck drivers alike
Did you know that sitting too much is killing you? Yes, in today’s society we are all too sedentary and it is affecting our health, our jobs and our businesses. How you might ask.
Remember the “50 Things I Wish I Knew Before Going Into Business For Myself” article a few weeks back? Tip # 36 was “Stand up, stretch even while on phone this helps you stop yawning in customers ear”.
Let me explain what I found while doing my research for today’s article.
Serious health risks are preventable
Do you realize the health risks you are taking every day when you find yourself sitting too much, all day long? Statistics show that sitting too much increases our risk for obesity, high blood sugar and metabolic issues. With high blood pressure on the rise who needs another contributing factor? Not me and I’ll bet you don’t want one either.
Have you noticed the increase in diagnosed diabetes in both adults and children alike? If you are like me you know a little bit about diabetes, but just enough to know that you don’t want to deal with the issues it creates.
As you look around while shopping, running errands or are out with the family have you noticed how many people, both men and women are carrying too much fat around the middle? I don’t know about you but I don’t want the disease and symptoms like high cholesterol that comes with a body heavy with fat. It makes our organs work even harder.
Sitting too much also seems to increase the risk of death from cardiovascular disease and cancer.
The article about sitting too much was written by Dr. James Lavine, MD. It compared adults who spent less than two hours a day in front of the TV or video or computer games with those who logged more than four hours a day of online game time. Those with greater screen time had:
- A nearly 50 percent increased risk of death from any cause
- About a 125 percent increased risk of events associated with cardiovascular disease, such as chest pain (angina) or heart attack.
Take personal inventory
Where does that put you and me? The scary part of this is that it’s not only couch potatoes that are sitting too much. No, even the men and women I work with daily; business owners, doctors, nurses, truck drivers, dispatchers and auto transport brokers are suffering from effects of too much sitting.
So, what can we do about sitting at work all-day and still get our work done? Here are 3 things you can do throughout the day to avoid sitting too much. You can avoid becoming a statistic or worse.
- Stand up as often as possible, even if only for one minute. Flex your muscles to start pumping the blood through your veins. Hold each stretch for 30 seconds or more…the longer the better. Breathe in slowly allowing the fresh oxygen to reach the lower extremities and stretch.
- Walk instead of sitting too much for breaks including your lunch break. Take a stroll around the office, exit the building and walk around the block. For my truck driver friends, I know how difficult it is but…stop at least every 3 hours. Get out of the truck and walk, stretch and drink water. Avoid sitting whenever possible and simply walk. 15 minutes of walking will help your heart beat strong, lower your blood pressure and you will return to work feeling like you’ve had an afternoon nap.
- To avoid pain from sitting too much you can roll your shoulders; first your right shoulder, then your left and finally both shoulders at one time. Follow this by a neck roll, very slowly from side to side and front to back.
Although these exercises may seem trivial, trust me they are not. Any movement of the muscles will not only increase blood flow it will keep your lymphatic system moving. When your body is in motion it is performing the way it should, burning calories so your metabolism won’t shut down and your work performance will be better as a result, too.
If you are like me and I know some of you are you’ll use these tips to regain your lost energy, productivity and enjoy better health, too.
Which tip are you going to put to good use this week? Please leave me a comment below. Share with your co-workers who are “sitting too much”, too.
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"Very well put. I've been with a health and nutrition company for over 26 years and I understand exactly what you are going through. I shiver to think what my health might be today at age 68 had I not stuck to my guns as far as practicing what I preach. Yes, I fall off the wagon regularly but my daily routine life reflects taking care of my health. That way I can keep up (somewhat) with my 7 grandchildren. You keep it up, Carla". 
"For most people the thought of venturing out there in pursuit of your dreams, in a place outside of your comfort zones is just what stops them. But I could sense your excitement not resentment in going against the competition. In planting your stake and truly making a difference in the clients experience. That's ultimately what matters, the rest just falls so easily into place. Thanks for that reminder"! 
Carla, I’ve got to say that I LOVE your focus on the joys and challenges facing women over 50. I’m definitely in that camp! I’ve been inspired by your candor, practical ideas, and refreshing determination to joyfully tackle life. The hours we’ve spent on the phone, in person, and through social media have enriched my life immeasurably. YOU are one Fiery Grandma, and I love your style! 
I have known Carla Gardiner for 6+ years. We met at a business training for bring business online. She is a business women at heart and willing to do the hard things to make the results show up. I have watched her run a business, work a job and take care of her family. She is a go getter when it comes to putting in the work to build her business to the level of being able to enjoy her grand kids.
She is the example that age is not a limit it is a tool for sharing knowledge to those she empowers to use their own skills and talents. Excuses are fuel to push her to learn and apply. I have seen her scared to death about implementing new technology and rock it out despite the learning curve.
I love watching you grow into your greatness Carla! Don’t slow down. 
"Carla, you are a model for me to follow. I love your site. And, I like what you have to say - very kind, very gracious. I have to say though that nothing in my life has ever been crystal clear". 
"I've known Carla for 5+ years and can tell you that she has lived every bit of this and more. We shared tears and laughs and hard work....you will enjoy getting to know Carla."
Thanks for reminding us all the risks Carla. I can relate with your article, and it was a wake up call for me, I feel a lot of pain when I need to stay standing for a long period of time.
Thank you Meire. I hope moving around more helps with the pain. If not, we should talk I have some information that will help you.
Great article Carla. Wowsers! REally need to be paying more attention to moving more during the day. Thanks!
Thank you Norma. The day sure can get away from us if we let it. Intentionally taking breaks is good for our minds, too. More work gets done, clearer messages get written and our audience reaps the benefits of not sitting too much.
Sheeesh! Who knew? Good tips, I’m glad hubster and I take lots of walks throughout the day.
Thank you Robin. I can see you running in the park chasing your little one and that model plane of Mikes. Keep up the great work Robin…love you girl.
If we go back to our origins as cave people, we didn’t do a heck of a lot of sitting! But we sure do today. I counter that by starting each day with an hour’s walk and by interspersing 5-minute breaks every hour or so, as Pat Moon says, to get something to drink or to go do a chore. (So I not only get the blood flowing, but my garden also gets weeded!) Yesterday I was waiting in my doctor’s examination room — standing up — and the doctor opened with, “Why didn’t you sit down?” My answer? “Because I already do too much of that!” Thanks, Carla, for the important tips!
Good for you Sharon. It’s interesting to read how other women take what I do and do it differently. Love learning how to take my health to whole new levels by adding just one or two new items to my “exercise” list. Nothing dramatic, but it works wonders on the body. “want to come weed my garden”? lol
Great points about sitting too much. I know I sit more than I used to but I do take frequent breaks. Simply getting up every hour or 2 to get a cup of tea or drink of water gives a good opportunity to do shoulder rolls with ribs up and tummy tucked.. does wonders. I love to take a stroll outside in the middle of the afternoon.. it is so refreshing. Since I work from home those breaks give me the opportunity to transfer laundry from washer to dryer or even take time to fold the laundry and put it away or maybe do some little task toward making dinner or lunch. When you think about it, there are many opportunity to move around during the day when you work on the computer like I do. Just DO IT!
Thank you Pat. You gave me some additional ideas like going outside to get fresh air, take a stroll to enjoy what nature has to offer. When you return to the office your head is clearer…you are the best and you inspire me, thank you.
I knew I sat too much between computer & beading. When I have to be up & about its not easy-joints are stiff, body doesn’t cooperate. After reading this I am taking on some of the simple movements you suggest. Thanks.
There is hope at our age, Roz…I sent you an email with the link to a short video. Let me know what you like about it…the information changed my life. Now I live and work pain free and have energy from dawn to midnight…
This is great information. I know that I am not nearly as active that I should be. I deal with chronic pain so I am very limited on what I can and cant do. Walking or standing too much increases my pain, very touchy subject for me.
I can so relate to your situation with chronic pain, Christy. As a sufferer of degenerative disc disease I’ve had to be aware of my every move since I was 26 years old. I feared never being able to run and play with my grandkids. However, thanks to the information found here http://www.abcbreakthrough.com I found relief and got my life back…without chronic pain and drugs. I hope you find relief and get your life back too, Christy. Life is too short to give up or in to pain.
I recently went to the chiropractor because my back has been killing me… well, because i am in front of the computer/phone/tablet my back is starting to make issues… so yea we need to get up and move around!
I understand the pain and inconvenience you are going through Rob. I suffered for years, since my early twenties with neck and back problems and chronic pain. A friend shared this video with me… http://www.abcbreakthrough.com and the information has changed my life. I am living pain free and can enjoy playing with my grandkids, work at my computer and haven’t visited my chiropractor in over 2 years…thank goodness…and I feel awesome at 56!
Thanks so much for these tips Carla – I had no idea that sitting too much could be so damaging. I’m getting up right now!