Exercise is great.But it’s how you spend the rest of the day that really impacts your weight and health.
Being antsy around the office is a good thing.Take your calls stading up or even try pacing:skip the direct message and walk over to talk to our colleagues.Mayo Clinic researchers James-Levine M.D., has found fidheters burn between 1,500 and 2,400 more calories a day.
A FEW YEARS AGO, a widely respected medical journal devoted an entire issue to a new illness.The American Journal of Preventive Health turned over its pages to the analysis of what we do when we’re not exercising and the authors concluded that the time spent on our collective rear is perhaps the biggest detractor of our health.This is true even for people who are religious about hitting the gym several times a week.
“There are novel health consequences of prolonged sitting time,which appear to be independent of those attibutable to lack of leisure-time physical activity,” says Nevile Owen, Ph.D., the head of Behavioral Epidemiology at the Baker IDI Heart and Diabetes institute in Melbourne,Australia.What he’s referring to could be termed “sitting disease” You may not even realize you have this subtle but pervasive condition.Do you have a desk job? How much TV do you watch in the evening? What’s your commute like? Without even thinking about it,you could be spending upwards of 14 to 16 hours a day sitting.Add to that six to eigh hours of sleep,and you’re talking about nearly a full 24 hours of inactivity.So even if you’re working out,your health could still be ate risk–and the consequences are real.
In 2015,the journal Ciculation published a review of research involving more than 370.000 people.
The researchers found that people who exercised 30 minutes a day had a lower risk of heart disease than people who reported no exercise at all–but ontly slightly lower.People whose daily activity was double or even quadruple the recommended 30mins gained far more protection:They cut heart disease risk by as much as 35 percent. Surpsingly,people in the more active group weren’t living at the gym: They were incorporating more movement throughout their days by refusing to slump in front of computers or TVs for hours at a time.
We weren’t always like this.Think about the activity-robbing conveniences of this modern world.Once,we had to walk across the office to check mail or deliver a report:now email come to us and we send reports electornically.Once upon a time we wandered around city blocks or malls on foot to do our shopping. Now we order online and have items delivered to the doorstep.By living farther away from town centers,we’re more likely to drive than walk or ride a bike to a store.Even fast-food drive throughs rob you of the small amount of walking you get by parking the car and ordering at the counter.Sitting disease has invaded our homes as well.When we prepared meals using fresh ingredients,we spent more time bustling around a kitchen instead of just popping meals into a microwave.Before dishwashers,we expended energy washing dishes by hand.
What could these small chores do for your calorie burn? Well,30minutes of walking on a treadmill uses up about 150 calories.Not bad,but the rest of your daily burn can be five times higher than your gym efforts depending on how active your day is. Everyday activities like walking up stairs,restless fidgeting,doing chores around the house or working in the garden all contribute.In studies of obese and normal weight people,researchers have found that lean people burn as many as 2.000 more calories a day.
Reclaim old habits to increase you activity.
One calorie-burn analysis comparing the 1950’s to our current life replete with modern conveniences suggests we burn around 500 fewer calories a day.That may not sound like much,but over a year the difference can mean a weight gain of 50 pounds.
You’ll aksi enjoy other benefits,such as keeping your mind healthy.your mood buoyant and your heart and bones strong.And you’ll tack years onto your life.too.