9 Ways to Beat a Sedentary Lifestyle

An increasingly sedentary lifestyle is one of the banes of our modern existence—and a major cause of the obesity epidemic. Research has found that being sedentary, including sitting for longer than four hours per day, greatly increases the risk ofcardiovascular disease (perhaps even more than smoking!) and diabetes. Below are nine ways by which you can escape falling into the too-sedentary trap.

1. Take a Walk

Plenty of research has borne out the health benefits of a daily 30-minute walk.

In the Nurses’ Health Study, for instance, those who walked briskly or otherwise achieved moderate-intensity exercise for at least 30 minutes every day had a low risk of sudden cardiac death during 26 years of follow up. Other research has shown that walking can prevent dementia better than any number of crossword puzzles can.

Yet another study has found that as little as three five-minute walks throughout the workday can reverse the harm caused to peripheral arteries (in the legs) by prolonged sitting. So get up and walk. Hold walking meetings instead of sitting around a conference table for hours at a time. Walk your dog—or your cat—if you (and your cat) are into that sort of thing. The point is to get—and keep—moving.

2. Take the Stairs

Studies have found that stair climbing, which is considered vigorous-intensity physical activity, burns more calories per minute than jogging. One company, StepJockey, which is funded by the United Kingdom Department of Health and has as its sole mission the goal of getting everyone to take the stairs whenever and wherever possible, notes that stair climbing expends eight to nine times more energy than sitting and about seven times more energy than taking the elevator.

And it is so easy to do. The stairs are often right there in front of you, and thus it can be a lot easier, and quicker, to take the stairs than to get to the gym or the sports field.

3. Stand Up

If you have a desk job or any other occupational activity that requires you to sit, make it a point to stand up at least every 20 minutes.

Or get one of the standing desks that are becoming more and more popular. Take calls standing up. Stand up and get a drink of water. Stand up and walk over to the next cubicle or down the hallway to deliver news to a colleague.

In the United Kingdom, finding that British people sit for 8.9 hours each day on average, a unique and innovative campaign, known as Get Britain Standing, is underway to “grow awareness and education of the dangers of sedentary working (i.e., sitting more than four hours).” This campaign provides a variety of resources, including a “sitting calculator” that will help you estimate the time you spend sitting daily and correlate this with your “risk level.” They also provide a number of solutions for “Active Working."

4. Wash the Dishes

That’s right—instead of (barely) moving from table to couch, get up and clean your kitchen after dinner. You will be standing up and doing the dishes, then engaging in more physical activity as you clean the countertops, sweep the floor, etc.

This will help you continue the increased physical activity you began at work (assuming you begin doing the above), and engaging in physical activity after eating helps lower blood sugar levels as well as the risk of insulin resistance in the long run.

If you’re eating out (which you should do less, especially if trying to lose weight, because eating out tends to lead to overeating), plan to take a nice walk after your dinner. You can continue conversations with companions while walking.

5. Get Up During Commercial Breaks

If you watch television at home, you can use commercial breaks as more time for physical activity. Standing up and doing something during commercial breaks—whether it be folding clothes, doing a few push-ups or sit-ups, or any number of other activities—will break up the extra sedentary time that tends to accrue during most, if not all, screen-based activities.

6. Go for a Run

You don’t have to be a running guru to reap the benefits of running. A recent study found that running for as little as five to 10 minutes per day at slow speeds (less than six miles per hour) was associated with significantly reduced risks of death from all causes and from cardiovascular disease.

7. Do Some Gardening

Any gardener can tell you just how much physical effort is involved in every kind of gardening activity, and the American Heart Association considers general gardening to be one of many forms of exercise that fall under the category of moderate-intensity physical activity. Most gardeners find that gardening is not only mentally and spiritually stimulating, but that it is a fantastic physical activity as well—one that can prevent obesity.

8. Park Farther Away

Whenever you can do so safely, make it a point to park a little farther away from your destination, so you have to walk a few steps more. Every step counts, and these extra steps will add up throughout the day to increase your overall physical activity. Wondering how many steps you’re taking on a daily basis? A number of pedometersare now on the market in every shape and color, it seems, and tracking your steps may help you get more active and lose more weight in the long term.

9. Better Yet: Walk, Bike, or Take Public Transit

Mode of transportation has now been found to be associated with overweight and obesity. Active modes of travel such as walking or cycling have greater health benefits and greater potential to prevent obesity. Even public transit seems to be associated with lower body mass index (BMI) than driving your own car to work.

If you can do many or all of the above, you will be well on your way to staying in motion, which is key for lifelong health.

译文：

越来越久坐的生活方式是我们现代·贝恩斯的存在和肥胖症的一个主要原因。研究发现,久坐,包括每天坐着超过四个小时,大大增加了ofcardiovascular疾病风险(甚至超过吸烟!)和糖尿病。以下9个方面你可以逃脱落入久坐的陷阱。

1.散步

大量的研究已经证实每天30分钟的步行对健康的好处。

在护士健康研究中,例如,那些快步走或达到中等强度锻炼每天至少30分钟的低风险心脏性猝死在26年的跟进。其他研究已经表明,走路可以防止痴呆比任何数量的填字游戏。

另一个研究发现,三分钟走整个工作日可以反向危害周边动脉(腿部)久坐。所以起来走路。持有步行会议而不是坐在会议桌上几个小时一次。走你的狗猫呢你(和你的猫)之类的。关键是引来他们继续前进。

2.爬楼梯

研究发现,爬楼梯,这被认为是高强度的体力活动,每分钟燃烧更多的卡路里比慢跑。StepJockey一家公司,这是由英国卫生部和作为其唯一任务的目标让所有人都爬楼梯无论何时何地,只要可能,指出,爬楼梯缴费8到9倍的能量比坐着比坐电梯7倍的能量。

它很容易做。楼梯往往就在你的面前,因此它可以更容易,更快,比去健身房或爬楼梯运动领域。

3.站起来

如果你有一个办公室工作或任何其他职业活动需要你坐,使它成为一个指向站起来至少每20分钟。

或者一个立式办公桌变得越来越流行。站起来接电话。站起来,喝一杯水。站起来,走到下一个房间或走廊提供消息的同事。

在英国,发现英国人坐平均每天8.9小时,独特和创新的活动,被称为英国站,正在进行“成长意识和教育久坐的危害(即工作。,坐着四个多小时)。“这运动提供了各种资源,包括“坐在计算器”,将帮助你估计你每天坐着的时间和关联你的“风险水平。“他们还提供一系列的解决方案”活动的工作。”

4.洗盘子

而不是的(几乎)从表到沙发上,站起来,晚饭后打扫厨房。你会站起来,洗碗,然后参加更多的体育活动清洁工作台面,扫地等等。

这将帮助你继续增加身体活动开始在工作中(假设你开始做上面的),和从事体力活动后吃有助于降低血糖水平和胰岛素抵抗在长期的风险。

如果你外出就餐(你应该少做一些,特别是如果想减肥,因为吃饭会导致暴饮暴食),计划你的晚餐后散步好了。你可以继续与同伴交谈而走。

5.在商业广告

如果你在家里看电视,你可以使用商业优惠更多的体育活动时间。站了起来,做一些在商业breaks-whether折叠衣服,做几个俯卧撑和仰卧起坐,或任何其他活动打破了额外的久坐不动的时候,往往会积累在大多数,如果不是全部,在屏幕上设置的活动。

6.去跑步

你不必是一个运行大师获得跑步的好处。最近的一项研究发现,竞选每天只有5到10分钟以缓慢的速度(少于6英里每小时),显著降低因各种原因而死亡的风险和心血管疾病。

7所示。做一些园艺

任何园丁可以告诉你多少物理工作参与各种园艺活动,和美国心脏协会认为园艺是多种形式的运动,都属于中等强度体力活动。大多数园丁发现园艺不仅是心理和精神刺激,但它是一个很棒的体育活动用可以防止肥胖。

8.公园

只要可以安全,使它成为一个指向公园有点远离你的目的地,所以你必须多走几步。每一步计算,这些额外的步骤将添加了一整天来增加你的整体运动。想知道有多少步骤你每天?现在市面上很多pedometersare在每一个形状和颜色,似乎和跟踪你的步骤可能会帮助你获得更多的长期活跃的和减去更多的体重。

9.更好的是:步行,骑自行车或乘坐公共交通

运输方式已被发现与超重和肥胖有关。步行或骑自行车等积极的旅游方式更大的健康利益和更大的潜力,防止肥胖。甚至公共交通似乎与身体质量指数(BMI)低于开自己的车去上班。

如果你能做到许多或所有上述情况,你就可以自己呆在运动,这是终身健康的关键。