There’s no question that regular exercise is essential to health. For the vast majority of our evolutionary history, we’ve had to exert ourselves — often quite strenuously — to get food, find shelter and simply survive. We naturally spent a lot of time outdoors in the sun, walking, hunting, gathering, and performing various other physically-oriented tasks. We had no concept of this as “exercise” or “working out.” It was just life.
Things are different today. Most people in modern societies spend the majority of their time indoors, sitting on their butts (like you’re probably doing right now). The typical U.S. adult is sedentary for 60 percent of their waking hours and sits for an average of six hours per day (and often much more, in the case of those who work primarily on computers). In fact, being sedentary is now the norm and exercise is primarily seen as an intervention — something we do to guard against the negative impacts of a sedentary lifestyle.
There are things you can do to minimize these health risks:
In general, I recommend standing or walking for at least 50 percent of the day, and not sitting for more than two hours at a time without taking a short standing or walking break. If you work in an occupation that involves sitting for long periods, here are a few ways to accomplish this:
- Work at a standing desk. Many employers permit this now, and more will follow once they understand the potential benefits in terms of reduced absenteeism, lower health care costs and higher productivity in their employees.
- Walk or bicycle to work. This isn’t always possible, but with a little creativity it often is. If you live too far away to walk or ride exclusively, consider driving part of the way and walking or cycling for the remainder.
- Take a standing or walking break. Stand up for at least two minutes every hour. If possible, take a brief walk or do some light stretching. Even short breaks like this can make a big difference. If you have trouble remembering to do this, try setting an alarm on your phone each time you sit down again, or use an app likeTime Out (Mac) or Workrave (Windows).
- Stand up at meetings. If you’re worried about what your colleagues might think, just tell them you have a bad back!
- Sit more actively. Sitting inactively in a chair isn’t the only way to sit. Consider sitting on a yoga ball for periods of time instead of a chair, or place an “active sitting disc” on your chair and sit on that. Both of these options will force you to make small postural adjustments while you’re sitting, which mitigates some of the harmful effects of being sedentary. These micro-movements can add up to a significant ex
Saturday March 7th, 2015
- 10 Overhead Squat (95/65)
- 10 Chest to Bar Pullups
A) 5x Max Reps Parallette Pushups
B. 4 Rounds: 2 Minutes of:
- 2 Suicides (5-10-15)
- with Remaining Time Perform Max Rep DL at 225/165
(Rest 2 minutes, Score total DL’s)