Finally! A Protocol to Combat Disease from Excessive Sitting

If you haven’t heard, the British Journal of Sports Medicine released new guidelines this year directed at employees who sit at work for most of the day. Finally, recommendations to combat the effects of long-term sitting are available. Follow this formula immediately to improve your overall sense of well-being.

20 minutes of sitting ---> 8 minutes of standing ---> 2 minutes of stretching/moving 

NASA also did their own research. Their findings stated that standing for two minutes, 16 times per day helped to maintain bone and muscle density.

Another part of the study says that people who work on their feet at least two hours per day are less likely to suffer from chronic diseases. The bad news is if you are a regular exerciser and also sit most of the day at work without a break from sitting, you don’t compensate for the negative effects of sitting. The negative effects from sitting include increased systemic inflammation that leads to diabetes and cardiovascular disease - two of the most common causes of mortality, besides cancer.  

Although this may be a “downer” to most, the Health Psychology Review said that improvement has been shown by providing education about the dangers of sitting, restructuring work environments, goal-setting related to moving throughout the day, recording sitting times, or alerting people when they should stand.

The bottom line is that you don’t have a run a marathon or a fitness junkie to prevent chronic disease. Focusing on moving more throughout the day is a solution that can fit into any environment. To combat chronic disease and develop a personalized solution to become more active, contact TrainKC at [email protected] or call (913) 593-7549.

Don’t forget the 30 minute rule! 20 minutes sitting, 8 minutes standing, 2 minutes stretching, 20 minutes sitting, 8 minutes standing, 2 minutes stretching, 20 minutes sitting, 8 minutes standing, 2 minutes stretching, 20 minutes sitting, 8 minutes standing, 2 minutes stretching…….

To read more, visit http://www.wsj.com/articles/the-price-we-pay-for-sitting-too-much-1443462015.

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