For many of us, we can feel glued to our chair during the day and stuck on the couch at night.
Cold, dark weather may deter us from getting outside and being active, but according to the founder of Bio-SynergySAQ coach & NASM nutritionist, Daniel Herman: “Sitting is the new way to smoke,” and we need to keep moving.
The nutritionist said: “Prolonged sitting can reduce blood flow and lead to higher risks of heart disease. Staying in the same position for long periods of time can cause stiffness and pain, especially in the back, neck and shoulders.
Daniel explained that not moving can carry a series of risks. He said: “Staying in the same position for long periods can cause stiffness and pain, particularly in the back, neck and shoulders. Sitting too much and not moving enough can decrease calorie burning, leading to weight gain and increasing the risk of diabetes. Studies link excessive sedentary behavior to higher risks of premature death.
Sitting for that long can lead to weight gain
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For those of us who know we’re sitting too long during the day, it can be difficult to know what methods to take to break the mold of staying in one place too long.
Daniel explained that making a few small changes to your day can help you avoid sitting for long periods of time.
The expert advised using standing desks at work. He said: “Alternate between sitting and standing throughout the day. Ideally, aim for a sitting to standing ratio of 1:1 or 2:1.”
When performing activities that would typically be done while seated, try standing and moving to keep your blood circulation moving.
He suggested: “Stand up during phone calls or virtual meetings, take regular short walks around the office or home. »
Daniel added: “Set movement reminders. Use apps or smartwatches to set reminders to get up, stretch, or walk. Track your steps to make sure you’re meeting your daily activity goals, such as 10,000 steps. (You can also) set a timer for 25 to 30 minutes of sitting, followed by a five to 10 minute break of standing or walking. This approach keeps your body active and prevents stiffness.
For those who want to take it a step further and stop constantly sitting, Daniel recommends incorporating mini workouts into your routine.
He advised: “Do quick stretches like arm swings, neck rolls or leg extensions every hour. Try squats, lunges, or desk push-ups during breaks.
Stretching is a great way to combat too much sitting
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Different types of stretching are also beneficial for your body. Daniel suggested: “Perform cat-cow stretches or spinal twists to take the pressure off the back. Stretch your hamstrings, quads, and calves to maintain lower body flexibility.
Not only is it good for staying active, but getting movement has several other benefits.
Daniel said: “Regular stretching and movement stimulates blood circulation, which nourishes your muscles and organs. Physical activity, even brief ones, can improve concentration and energy levels.
“Regular breaks can significantly reduce the risk of musculoskeletal pain, cardiovascular problems and metabolic disorders. »