‘Sitting Disease’ The Shocking Truth of Sedentary Lifestyles
ByKatarina Meister, ND •March 4, 2022
Often the culprit to adrenal fatigue, chronic stress, and weight loss resistance is due to improper utilization of movement! Every day we need to be working towards our movement goals (see below). It is so easy to get in the habit of watching TV after a long day of work due to fatigue or lack of energy. What we need to ask ourselves in these moments is two things:
1: Am I hungry? Often lack of nutrients can lead to lower energy.
2. Do I need to move my body?
Sometimes you will get the urge that you are full of energy and that you want to exercise, but often that doesn’t always come. Remember, the more fat we burn, the more energy we are going to have. Prioritizing our daily movement helps us have more energy throughout our day. With regular exercise & movement we are better able to burn fat throughout the day with increased energy.
Sitting has been linked to numerous chronic conditions down the road such as type 2 diabetes, heart disease, and cancer (breast and colon). These conditions don’t just happen overnight- they are linked to activities and habits we do on a regular basis. If you are sitting more often that you are exercising – you are shifting the scales more towards some of those chronic conditions. Create these lifestyle habits that are not only healthy, but enjoyable! This will promote better compliance & improved health.
The Hard Facts:
- 300,000 deaths occur annually due to inactivity & poor dietary habits in the US alone
- Americans sit 11 hrs on average per day
- 20% of all deaths of people 35+ are due to a lack of physical activity.
- 65% of Americans watch 2 or more hours of TV every day.
- 6.5% Americans meet the minimum physical guidelines requirements.
- Sedentary lifestyles are responsible for an estimated $24 billion in direct medical spending.
- Limit: video games, TV
- 2-3x week: leisure activities (ex: golf), stretching & strength training
- 3-5x week: aerobic exercise (ex: swimming, running, biking) & recreational activities (ex: soccer, kayaking, SUP, skiing, volleyball)
- Every day: walk the dog, take the stairs, gardening, household chores & errands
10 Ways to Increase Movement Every Day
- Take the stairs instead of the elevator.
- Walk while talking on the phone.
- Trade video games for sport activities.
- Limit time spent watching TV.
- Get a treadmill/bike desk for your office.
- Have “walk & talk” meetings.
- Get a walking buddy or a dog!
- Walk or ride your bike to work.
- Park your car furthest away from the store.
- Walk while watching your favorite show .
Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.