Is Sitting Disease Killing You?

Let’s face it: we no longer live in the cavemen era that our bodies were built for, where our ancestors had to kill or grow their own food, and were constantly on the move. Nowadays most people spend their day sitting at their desk, sitting in the car, sitting on the couch, and then going to bed. If this is what your day looks like as well, then your sedentary lifestyle may be slowly killing you.

What is a Sedentary Lifestyle?

(Photo credit: Wikipedia)

Simply put, a sedentary lifestyle is a lifestyle where you get little to no physical activity that involves being on your feet. This type of lifestyle is one of the worse kinds of lifestyles you can have, even if you don’t engage in other health-damaging activities such as smoking and excessive consumption of alcohol. This is because there are a lot of health risks that come with a sedentary lifestyle, as more and more evidence shows.

Health Risks of a Sedentary Lifestyle

Included among the many health risks that you could face if you maintain your sedentary lifestyle are:

• Sleep apnea, where obstruction to the airways causes you to stop breathing periodically when you are sleeping. The obstruction can be caused by many reasons, but obesity and a sedentary lifestyle contribute to it significantly. These breathing pauses can be very detrimental in the long run, and have been linked to heart attack, stroke, and the development of diabetes.

• Cardiovascular diseases, or in simple terms, diseases of the heart and blood vessels. Leading an overly sedentary lifestyle is usually coupled with eating too much and weight gain, which in turn increases your risk for heart disease.

• Mental slowdowns as you get older. There is some evidence that a sedentary lifestyle can push along the process of memory deterioration as we age.

• Pulmonary embolisms, which are more common among sedentary people, and there is an even higher risk if a sedentary woman is also on birth control pills.

What Can You Do to Minimize the Risk?

It’s simple: just start moving around more. Nobody is asking you to start running marathons every day (though, if you could, that would be great!). Just take small steps to ensure that you get some exercise into your day. For example, you can take the stairs instead of the elevator, and park your car a little bit further so you can take a short walk before and after work. Get a treadmill desk, or at least a standing desk if possible if you sit at long periods at work. Stand while you are on the phone. Every little bit adds up, but if you can add in about 30 minutes of proper exercise each day, that would be even better. Check out our Fun Ways to Exercise page for some fast and fun ways to work out that only take a few minutes per day.

So, start taking those baby steps towards a healthier lifestyle today. When you have a healthy heart at 70 and beyond, you’ll be happy you did!

5 Fun Cardio Exercises You Can Do At Home to Burn Fat Fast

If you are looking to trim down and tone up for the summer, you really need to be incorporating cardiovascular exercise into your routine.

Why Is Cardio Important?

Cardiovascular workouts get your heart rate working, the blood pumping, and the pounds falling off. It is one of the most important components of a well-rounded exercise regimen.

What Can Cardio Do for Me?

Jazzercise class. (Photo credit: Wikipedia)

A great cardio workout can help you shed pounds and target problem areas, not to mention how important it is for heart and overall health.

How Much Cardio Should I Be Doing?

It is recommended that you get at least 30 minutes of cardiovascular exercise per day or more. You can, however, combine that amount into specific days' workouts. For example, you can do one hour of cardio every other day.

I Don't Have Time to Go to a Gym; Can I Get Enough Cardio in My Own Home?

Absolutely; there are tons of cardio workouts that you can do from home. Most require little to no equipment, and you can also get home workout machines to help you.

Home Cardio Exercises

1. Jump Rope - You can purchase a jump rope very inexpensively at most sporting or department stores. This simple piece of equipment is one of the very best cardiovascular workouts and can actually be a lot of fun. You probably remember how to do it from when you were a kid, and you will be surprised how fast it gets your heart rate up! Even a few minutes per day can really help melt off some of that stubborn fat fast.

2. Trampoline - Whether you go outside and use your kids' giant trampoline, or purchase a small single use trampoline for your home, simply bouncing around on one of these is a great cardio workout. You can do it while you are watching television or listening to music, and it is fun to work in lots of arm and hip movements as well.

3. Walking/Jogging - Using a treadmill, your staircase, or getting outside for a walk or jog is perhaps the easiest way for anyone to get some great cardiovascular exercise. A brisk walk around your neighborhood can do wonders for your overall health and fitness level.

4. Aerobic Exercises - These days, you can download, purchase, or watch exercise videos of all types just about anywhere. Aerobics, Jazzercise, Zumba and more are all excellent cardio workouts that you can do in the comfort of your own home.

5. Home Machinery - If you have the room and budget for it, you can purchase gym equipment for your own home. Machines like treadmills and elliptical machines are excellent for getting regular cardiovascular exercise.

Cardio workouts are more than just great workouts for weight loss and shedding pounds for bathing suit season. Getting enough cardio is important for your overall health and is one of the most important parts of a heart-healthy lifestyle.

You can improve your cardio by working these simple exercises into your daily life, or increasing your cardio workouts to something a little more intensive if your heart rate isn't quite high enough. On top of it all, cardio workouts are virtually guaranteed to make you feel great as well as look great!


Try These Fun Cardio Workouts At Home:
   

How to Fit More Movement Into A Sedentary Lifestyle

As you read this, you’re probably sitting down. In fact, you’ve probably been sitting down for most of the day. Although you’re far from being the only one, it’s important that you try to incorporate more activity into your daily life or - as we discussed last week - your health will suffer. It's easier said that done when you’re so used to inactivity! Here are some tips to help you get started.

Understand the Risks

Although you probably already know that you need to move more, you might not be completely clear on the risks of not moving. And, make no mistake, the risks are big. Humans were designed to be active, we were not designed to sit in a chair for the whole day before retiring to our beds. And, even if you do fit in an hour of exercise, it doesn’t undo the negative effects of sitting down too much.

Research shows that inactive people are more likely to develop conditions such as heart disease, cancer and diabetes. You’re also more likely to be overweight, and to suffer from mental health problems. (See last week's post for more on this.)

OK, I Know the Risks! But How Do I Motivate Myself?

(Photo credit: Wikipedia)

Even when you know all the risks, it can still be hard to force yourself to get up and be active. This is especially true if you are overweight, although a good first step in that case can be to visit your doctor and get their recommendations on how to slowly get moving.

One big factor is changing your mindset. Instead of the idea of walking to work or the grocery store as a chore or a waste of time, see it as an opportunity to get moving! Instead of being lazy and always taking the elevator, walk up the stairs (if you live or work high up in a building, even just taking some of the stairs can help!)

You also need to get rid of the idea that you don’t have the time to move more – you do, you just need to incorporate it naturally into your daily life. For example, when socializing with friends you could all agree to meet up for a walk around the local park, rather than sitting in a coffee shop. Or you could move around while you watch your favorite TV show instead of sitting on the couch! Although you might think this won’t work with your life, you’ll be surprised at how many opportunities there are to get active once you shift your mindset and look at things differently.

Next, understand that there are many ways to move beyond exercise. For example, many people are starting to stand up while they work at the computer, by putting together a standing-height desk, or by placing their laptop on a higher surface. (See Dr. James Levine's excellent book, Move a Little, Lose a Lot for more on this type of activity.) Running around with your kids (or dog) or dancing to your favorite music are also great ways to get moving. A thorough house-cleaning or gardening session even counts as great activity! At the very least, simply try getting up and stretching at least once an hour if you sit a lot.

Lastly, realize that old habits take time to change. If you’re used to sitting down for all but an hour every day, then it’s going to be hard to change. Not only will you find it tiring being on your feet more, but you’ll also find that it can be hard to motivate yourself. This is completely normal, which is why you should try to make changes gradually, until they become part of your daily routine.

Video: 15-Minute Office Workout

Trapped at a desk all day? Wish you could get more exercise, but don't feel like you  have time? Do this quick and simple workout on your lunch break, or on a break during the workday, and stretch, strengthen, and limber up your body in just a few minutes. Not only will you feel better and more energized, but your body will feel stronger, less stiff, and more flexible - it will benefit your body, your brain, and your overall health!

No equipment is necessary, but you should do a quick warmup such as walking around a bit and stretching gently before you begin.

This is also a great one to do in a hotel room while traveling.

15-Minute Desk Workout
From http://www.sparkpeople.com, a desk workout with our own Coach Nicole! You can do this convenient, 15-minute workout at home or the office. We have a new...

Tip #9: Make It A Family Affair

Exercise does not have to be a chore. It can be a fun-filled adventure for the whole family, as well. Hiking, walking, and bicycling are just a few ways to incorporate the whole family into exercise. Getting outside and into nature is not only fun and inspiring, but can also be a learning experience for your kids, and way for you to connect and spend time together as a family.

And if you're stuck indoors, Zumba and gaming system exercises can also be great ways to incorporate exercise into your family and your lifestyle.

Setting aside time to exercise is more and more important as we age, as our normal activity level tends to decline. A 2003 survey found that 71.3% of children between the ages of 10 and 17 participated in moderate to vigorous physical activity at least three days a week (http://mchb.hrsa.gov/overweight/portrait/2children.htm), but according to the Bureau of Labor Statistics’ 2011 American Time Use Survey, the average American aged 15 or older spends just 18 minutes per day participating in sports, exercise and recreation. (http://www.bls.gov/tus/charts/leisure.htm)

Spending time together exercising as a family is one of the best ways to teach your children about the importance of getting regular exercise, and it's a great way to set healthy habits which will last them -and you - a lifetime.

Tip #8: Measure Your Success

Keep a record on your refrigerator of your successes. Even if there is no immediate weight loss or loss of inches in the beginning, keep a record stating that you did it for one whole week - even just taking steps to keep your exercise routine going is quite an accomplishment in itself.

Whether or not you are seeing immediate results, being able to see a record of your accomplishments in keeping up with your workouts can be quite motivating, and will give you a sense of pride and remind you that you have the ability to make positive changes in your health and fitness.

And even if you're not seeing immediate changes in your size or weight, rest assured that you are improving your health in important ways every day. A 2006 study found a significantly lower risk of stroke among those who exercise – 20% lower in those who are moderately active and 27% lower in those who are highly active. (http://www.ideafit.com/fitness-library/benefits-of-exercise). Exercise can also help alleviate insomnia. A Northwestern University study found that regular exercise improves sleep quality and reduces daytime sleepiness. (http://www.webmd.com/sleep-disorders/news/20100917/exercise-helps-you-sleep). And let's not forget its impact on those around you. Research shows that children who have at least one parent who exercises regularly are less likely to be overweight than those who do not have a parent who exercises regularly (13.6% vs. 17%). (http://mchb.hrsa.gov/overweight/portrait/3family.htm)

Remember to take your measurements regularly and chart your success as you go. When you have an "off day" or you're not feeling motivated, being able to look back at how far you've come is a great inspiration!

Tip #7: Buy Something to Get Yourself In The Game

A great way to get motivated before setting out to start a new exercise regimen is to buy a few new things to get you motivated as you begin. Some new exercise clothing, shoes, or weights in a color you like might be a fun little way to get you motivated.

There are also tons of great and fun exercise DVDs that can motivate you with great music and guidance throughout your workout. Whatever your interests - from yoga to kickboxing to belly dance, there's a great exercise DVD out there for everyone! Usually for just a few bucks you can accumulate a collection of different workout videos you enjoy, so you'll always have a fun variety of exercise routines to choose from.

Visit http://www.newholisticliving.com/exercise.html for some fun ones that we enjoy - maybe you will too!

Tip #6: Keep An Exercise Journal

A great way to see the effects of your new exercise routine is to journal as you go along. Perhaps you can make a journal entry of having a little bit more energy or self-confidence after your first week or two into your new exercise routine. Recording the benefits of your exercise is a great motivator to keep you going.

Exercise can boost your energy levels significantly . A 2008 study by the University of Georgia found that regular low-intensity exercise could increase energy as much as 20% and decrease fatigue by up to 65%. (http://www.webmd.com/fitness-exercise/features/exercise-for-energy-workouts-that-work)

You might also find your digestion has improved.  According to WebMD, exercise can help improve digestion and alleviate constipation, as long as you do not work out immediately after eating. (http://www.webmd.com/digestive-disorders/exercise-curing-constipation-via-movement) And it can even improve your skin by decreasing stress and increasing blood flow to the skin. (http://www.webmd.com/skin-problems-and-treatments/acne/acne-care-11/exercise)

A journal is a great way to measure your successes and also to see what else you might need to work on.

Tip #5: Sign A Contract

It's great to have someone to be accountable to, or an exercise partner, but if you really want to ensure you will stick to your exercise routine, go as far as signing a contract with someone!

Make an agreement that you will exercise a certain number of times per week for a certain amount of time and sign on the dotted line. Make sure to incorporate some small repercussion, such as not going out to eat as a reward after you have reached your first milestone in order to make it worth your while to stick to your written word.

This may seem a bit extreme, but it's worth it. Exercise is a powerful weapon in the fight against cardiovascular disease. A 2004 study found that physical activity of at least 1,000 kilocalories per week was associated with a 20% reduction in mortality in males, and another survey demonstrated similar results in middle-aged women. (http://www.ideafit.com/fitness-library/benefits-of-exercise). And physical activity has been definitively linked with a lower risk of certain cancers. Men and women who are active have a 30 to 40% lower risk of colon cancer, and physically active women have a 20 to 40% lower risk of breast cancer. Studies have also suggested that physical activity may reduce the risk of lung and prostate cancer. (http://www.ideafit.com/fitness-library/benefits-of-exercise)
 

Tip #4: Add It To Your To-Do List

We all know the power of the never-ending to-do list. If you add exercise to that to-do list, you are more likely than not to adhere to accomplishing that task. Even if you have to put it in red pen, and add it to your calendar, make sure that you put it in writing. There is more of a commitment there when you put it down on paper.

Interestingly enough, educated people - who are more likely to make a to-do list - are more likely to exercise as well. The higher a person’s education level, the more likely he is to participate in physical activity. 23% of those who hold a bachelor’s degree or higher engage in sports or exercise activities on an average day, compared to 14% of those with some college or an associate’s degree, 11% of high school graduates and 10% of those who did not graduate high school. http://www.bls.gov/spotlight/2008/sports/data.ht

And remember that even small amounts of exercise are beneficial. A 2011 study found that just 15 minutes of exercise a day can reduce mortality risk by 10%, and each additional 15 minutes reduces the risk by an additional 4 percent. http://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2811%2960749-6/fulltext

So add a bit of exercise to your to-do list today, and get moving!

Tip # 3: Exercise With A Friend

Studies have shown that it is easier to have positive results in any new endeavor when you do it with a partner. According to www.sharecare.com, in an interesting study from Indiana University’s Department of Kinesiology, researchers found that spouses who worked out with their partners had a dropout rate of only 6.3 percent compared with spouses who worked out without their partners. The “single” exercising group had an astounding 43 percent dropout rate. Therefore, exercising with a partner benefits the mind, body, and spirit, and can lead to more satisfaction and success in your exercise and weight loss efforts.

This is especially important for us Midwesterners and residents of the Southern US, as studies have found that those who live in the Pacific states are most likely to exercise on an average day (20%). 18% of people in New England and the Mountain states exercise on an average day, followed by 16% of residents of the Mid-Atlantic and North Central states, 15% of those who live in the South Atlantic region and 13% of those who live in the South Central United States. http://www.bls.gov/spotlight/2008/sports/data.htm

New Series: 10 Ways to Get More Exercise!

In today's busy, busy world, one of the most challenging and yet most important things we can do for our health is find the time to exercise. It's certainly not easy, even for the most dedicated of us! Exercise is an essential part of a healthy lifestyle. Yet most of us do not get the exercise we need, and many do not exercise at all. A 2010 study found that only 20.7% of adults fully met the guidelines for both aerobic and muscle-strengthening activity, and 49.1% met the guidelines for neither. (http://www.cdc.gov/nchs/data/hus/hus11.pdf)

And yet there is strong evidence that regular physical activity in adults lowers the risk of early death, type 2 diabetes, metabolic syndrome and an adverse blood lipid profile; there is also strong evidence that it helps prevent weight gain and reduces depression. (http://www.ideafit.com/fitness-library/benefits-of-exercise)

This month we are starting a new series on how to get more exercise in your life. Most of these are short and simple tips, or easy steps you can take to incorporate more exercise into your daily routine.

Each week we will share a tip, and also an exercise video so you can work out right along with us! We'll try to relate the videos to the tips each week, but sometimes they'll just be a workout we thought you'd find fun, or a quickie workout you can fit in pretty much anytime you have a few minutes.

This week we're starting off easy. :-)

Tip #1: Start Slowly
 
As with any endeavor, it is imperative that you start slowly but steadily. If you begin your new exercise regimen too hastily and with too much zeal, chances are that you are likely to burn out and run out of gas very soon. Plan your exercise routine by slowly getting used to exercising as part of your daily or weekly routine. Start out with a few minutes each day just to get your mind and your body accustomed to what is taking place. All new change is usually met with resistance, no matter how good the intentions.

Be sure to check back Thursday for a quick, fun workout video that will get you moving and having fun!