If you’re a early middle-ager, new evidence finds that what lifestyle choices you’re making during this period is a major indicator of what you can expect at retirement and beyond. If you’re carrying extra weight, finding motivation to exercise or eat well, or have a rebellious attitude toward health recommendations, it’s time to change your attitude.
If you’re sedentary, it is well documented that you will experience a chronic disease in your life. It could ultimately lead to Type II Diabetes, cardiovascular disease, and early mortality. The “it just won’t happen to me” attitude is a dangerous one and a slight routine change could make a difference in your long-term health.
If you’re a 9-5er, your chances of chronic disease are especially elevated. So, to combat the effects, it is absolutely essential to get out of your chair throughout your day and avoid sitting at home. Taking the stairs instead of the elevator, bringing your own lunch and taking a walk during your break are perfect examples of how to attack the sedentary work environment.
ACSM has listed some other ideas to help you overcome a sedentary lifestyle. Here is their list:
1. Take a family walk after dinner.
2. Get a pedometer and start tracking your steps. Progress up to 10,000 steps or more a day.
3. Walk your dog daily.
4. Replace those Sunday drives with Sunday walks.
5. When watching TV, stand up and move with every commercial break.
6. Walk up and down escalators instead of just riding them.
7. Run or walk fast when doing errands.
8. Pace the sidelines at your kids’ athletic games.
9. Walk up and down the shopping aisles at the store before you shop.
10. Pick up a new active hobby, such as cycling or hiking.
11. After reading six pages of a book, get up and move a little.
12. Try standing and moving whenever you are talking on a cellphone.
13. Play with your kids 15-30 minutes a day.
14. Dance to your favorite inspiring music selections.
15. Walk briskly in the mall.
You can read more about this topic in this brochure ACSM provides on their website.