Want a 99% higher chance of depression?
How about a 200% higher chance of heart disease?
You probably think I’m talking about smoking, right?
Nope. I’m talking about sitting and most of us are at risk, right now.
I’m a fitness instructor and there’s one nasty habit that I take part in every day.
It’s not even a habit. It’s a necessity.
I know most of you are like me. We know that sitting is bad but it’s a part of our lives especially if you have a job or work for yourself.
I’m actually sitting as I write this and my back is like… “Justin, it’s time to stand up and move.”
Nearly everyone I train sits for too long.
In fact, I’ve got over 10,000 members from UDEMY which is an online learning site for mostly entrepreneurs and tech students. THESE PEOPLE ARE SITTERS!
So, what exactly is unhealthy about sitting and why are people saying “sitting is the new smoking.”
Sitting Is The New Smoking – The Research
In just the last 10 years, researchers have formed a strong consensus about what sitting for long periods of time does to our bodies. Their findings:
Sitting for long periods not only shortens your lifespan, it also lowers your quality of life in many ways.
As of today, there are 10,000 studies proving that chronic sitting at work, watching television and commuting negatively impacts not only your metabolism but also causes heart disease and wreaks havoc on your cardiovascular function.
And just since January of this year studies have shown that long periods of sitting is linked to:
Worse mental health
A higher risk of death from nearly all diseases
A higher risk of being disabled.
“Ring, ring ring.” (That’s the alarm bell screaming to you)
Specifically, a 2012 study’s results shocked the world. They discovered that people who sat for the longest periods every day were 2X as likely to have diabetes or heart disease, compared to those who sat less and moved more or exercised. THAT’S NOT THE SHOCKING PART…
Women sitting for 7 or more hours a day increase their risk of depression 47% as compared to those who sit for 4 or less hours a day. THIS IS WHERE IT GETS CRAZY…
For decades we’ve known that women who don’t exercise are at a 99% higher risk of developing depression… 99 percent!!! But the real story is…
THE DEADLY COMBO… The combination of sitting too long and lack of exercise has shown to increase your chance of heart disease by 200%… Yes, you read that correctly. 200 PERCENT higher chance of heart disease just from not exercising and sitting for more that 4 hours a day.
Not only that but you’re at higher risk for insomnia, debilitating arthritis and premature death of any cause.
This all sounds terrifying and depressing. At this point you’re saying, “Justin. This article is giving me a 200% increase in depression.”
Don’t worry, there is good news coming. But first what are the experts saying:
”Longer periods of sitting has been linked to cardiovascular events like heart attack, heart disease death, overall death, and death from cancer,” says Andrea LaCroix, PhD, director of the Women’s Health Center of Excellence at the University of California, San Diego.
In her recent study, she found that older women who reported the most sitting time were more likely to die during the 12-year follow up. Those sitting more than 11 hours daily were at the highest risk, she reported in the American Journal of Preventive Medicine.
Ask yourself this. Do you find yourself sitting more than 4 hours a day?
Oh, no! I sit for that long. What can I do about it today?
REVERSE THE NEGATIVE EFFECTS OF SITTING IN 2 STEPS
The first thing you can do is start a regular fitness program. That doesn’t mean you have to workout for hours and hours a day. But as you can see from the studies above getting into a regular fitness routine of just 20 minutes, 3 times a week will start to reverse those crazy numbers you see above.
If you start a quick burst workout system all you need is 20 minutes. This feeds the body and creates the internal strength necessary to support your spine and interior organs.
Check out this article from Fitsugar on the health benefits of a 20 minute workout: http://www.fitsugar.com/Health-Benefits-20-Minutes-Exercise-31023996
Do you have 20 minutes, 3 times a week to give to your health?
If you don’t, I would consider rethinking your priorities in life.
MOVE YOUR BODY FOR A FEW MINUTES PER HOUR-
Studies have shown that getting up and moving your entire body for just a few minutes every hour has huge reversing effects on those who sit too long.
An Australian study has shown how just standing once an hour and doing a little movement has huge benefits for your body.
This video I did awhile back is perfect for energizing your body at work. You can get up and do one or any of these moves right at your desk. Set your timer every hour and each time it goes off, jump up and pump one or two minutes of exercise.
A little movement like this goes a long way in preserving your long term health and keeping your body looking fit in the short term.
DOES SITTING MAKE YOU FAT?
Here is another disturbing fact about sitting. It not only increases your body fat but it specifically increases your subcutaneous fat which is the fat around your heart known to increase heart disease.
According to a study presented to the American Heart Association, the Americans who spend extra hours in their office chairs or on their sofas may be packing on a particularly unhealthy form of fat around the heart.
CT scans of more than 500 older Americans found that excess time spent sitting “was significantly related to pericardial fat around your heart,” said study lead author Britta Larsen, a postdoctoral researcher in the department of cardiovascular epidemiology at the University of California, San Diego.
So, what should you do about it?
My advice to you is to write the following 2 things on your “To Do” list.
- Find a 20 Minute Workout Program that builds lean muscle and burns excess fat.
Stand up at least once an hour and move that body.
The truth is that most of us work very hard and a lot of that work is spent in front of a computer in a crappy chair like this…
Kick this stupid chair to the side and move your body every hour, y’all.
You can do it!
Like this? Read “How To Burn Fat On a Busy Schedule”
*Find out if these “health foods” are making you fat and sick: REBEL NUTRITION GUIDE