An excerpt below from the ACE (American Council on Exercise) Online Journal we receive as health and wellness peeps.  I felt it was very worth sharing their article here.


Even if you workout religiously; it’s not ideal to sit for hours on end each day with work and tv at the end of the day.  Slogging it out in the gym in the morning each am….doesn’t mean you can be inactive the other 23 hours of the day.

What to do?

  • Put your alarm on your watch/phone/ipad/something for either every 30 minutes or hour if that seems too challenging. Once the alarm sounds, get up, walk around your office, do some squats, go up and down your stairs at home….something, anything that gets your tush off the chair.
  • Instead of grabbing a cup of java mid morning, lunch on the fly, and mid afternoon pick-me up; walk with a co-worker instead.  Don’t want to do that for all three? Pick one.  But do something.  Make it a goal that for at least one of the three in your work day – you are walking instead of sitting. Not to mention the fact that if you get out of your office, your mind benefits too.
  • At night if watching tv; for every commercial, get up…grab some water, walk up your flight of stairs, do some lunges. Again….you get the drift; add some movement.
  • Take a tally: don’t change your routine up when doing this. Mark down on a piece of paper each time you sit and for how long. You might be surprised at how much of your day is spent sitting.  Information is knowledge: look at this and see where you can make changes.
  • Remember; Get your regular exercise in: the above walking points are on top of this. Make sure you don’t undo the good you are doing in they gym or elsewhere, by spending the rest of your day sitting down.

Read the article:

There is no question that low levels of physical activity and sedentary behaviors are tied to both morbidity and mortality. While physical inactivity refers to insufficient exercise, sedentary behavior is defined as too much sitting. For example, an individual could be considered active according to the current physical activity guidelines, yet he or she may still spend a lot of time sitting in front of a television or computer (Owen et al., 2011). This is known as the active-coach potato phenomenon. What follows is a brief overview of the evidence highlighting the relationship between physical inactivity, sedentary behaviors and overall health implications.

Health Implications of Physical Inactivity

Findings from numerous epidemiological studies clearly demonstrate that physical inactivity is associated with a higher prevalence of most cardiovascular disease risk factors, including abnormal lipids, high blood pressure, metabolic syndrome, obesity and type 2 diabetes (Lavie et al., 2015). Additionally, physical inactivity is linked with an increased risk of certain forms of cancers, poor psychological health and an overall diminished quality of life (Garber et al., 2011). Moreover, research findings also exhibit a robust inverse relationship between physical-activity levels and risk of mortality from cardiovascular disease and all causes. Finally, physical inactivity is estimated to contribute to approximately 250,000 premature deaths each year (Booth et al., 2000).

Health Implications of Sedentary Behaviors

Excessive periods of sedentary behaviors, such as sitting for extended periods of time watching television or working on the computer while seated at a desk, have been linked with numerous chronic diseases. In fact, the scientific literature indicates significant associations between sedentary behaviors and obesity, type 2 diabetes, cardiovascular disease mortality, and mortality from all causes (Hamilton et al., 2008). Additionally, there is a significant dose-response relationship between daily sitting time and mortality from all causes and cardiovascular disease mortality in both men and women (Katzmarzyk et al., 2009). In a cohort of women from the Nurses’ Health Study, the risk of obesity was twofold higher and the risk of type 2 diabetes was 70 percent greater in those who watched more than 40 hours per week of television when compared to those who watched less than one hour per week (Hu et al., 2003). Similarly, in a cohort of men from the Health Professionals Follow-Up Study, the risk of developing type 2 diabetes was threefold greater in those who watched more than 40 hours per week of television relative to those who watched less than one hour per week (Hu et al., 2001).

Clearly, chronic physical inactivity and sedentary behaviors are lifestyle hazards to be avoided. However, what is less appreciated is that even periodic episodes of physical inactivity and sedentary behaviors can also harm health.


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