On average, Americans spend nearly 8 hours a day sitting down and our backsides are spreading because of it. According to Dr. James Levine, MD of the Mayo Clinic in Rochester, Minnesota, long periods of sitting may be contributing to a larger waist, a greater Body Mass Index, elevated blood fats and elevated blood sugar levels in our increasingly obese society. That’s because when we sit our body’s metabolism slows down. Dr. Levine has been conducting research on the topic of non-exercise activity thermogenesis (NEAT) for 20 years and believes that “people who tap their feet, prefer standing to sitting, and generally move around a lot burn up to 350 more calories a day than those who sit still.” NEAT is the energy you expend for activities other than direct exercise. I like to call it “incidental exercise” – things like gardening, cooking and folding laundry. In our modern society many NEAT activities have been eliminated thanks to the car, appliances and our beloved TV with remote control.The detrimental effects of our increasingly sedentary lifestyle may be the reason why so many women struggle with weight, blood sugar and cholesterol despite consistent workout schedules. Dr. Levine believes that you can workout for 30 minutes every day but if you spend the rest of the day sitting in your car, behind a desk/computer or in front of the TV you are at risk of suffering the negative health effects of a sedentary lifestyle. In an independent study conducted by Canadian researchers concluded that no matter how fit your are, the more time you spend sitting each day the more likely you are to die an early death.
Of course, I am all about living a long and healthy life but let’s get real here – there is no way I am giving up my cute red car, TV or dishwasher. I would rather vacuum! Here are a few easy ways you can add small bursts of physical activity to your day:
- Walk. Don’t waste time and gas driving around the parking lot looking for the closest spot to the door. And never use the drive thru window at the bank or at your favorite coffee shop.
- Prepare your own meals. Chopping, mixing, standing over the stove and washing dishes burns calories.
- Walk the stairs whenever possible. I walk the stairs at my house two stairs at a time. It doesn’t look very lady-like but it is kind of like doing lunges.
- Be your own housekeeper/gardener. Cleaning and gardening is a lot more fun when you realize it is a productive way to burn calories. Did you know that making your bed every morning is a good way to stretch?
- Drink lots of water. When you drink water you have to pee and that means you are going to need to find a bathroom. I like to take it to the next level – a bathroom on another level of my home.
- Stand up and fidget while surfing the Internet or talking on the phone. CAUTION -- It’s never a good idea to text while walking as evidenced by this popular YouTube video: http://www.youtube.com/watch?v=hPpzj4PjNjU
- Do something while watching TV. It is also a good idea to stand up and stretch during the commercial breaks.
- Take your dog out for short walks. Don’t rely on Invisible Fence.
Please share your ideas for adding “incidental exercise” to your day by leaving a comment at the bottom of this post.
Be My Valentine ♥ and make the time to be good to you.
Good Health!
Terry
“Make it simple but significant.” ~Don Draper, Mad Men
