Sitting Duck
As I sit here typing I’m trying to calculate how many hours I have been sitting at this desk today. Math is not my strong suit but I figure it is probably somewhere between six and seven. There is a good reason why I bring this up. I am becoming a Sitting Duck. I am in target range for a “disability”.
While doing research on another topic I happened across an article on the increased risk of “sitting” for those over 60. The article went on to say on average people over 60 spend 9 out of 14 awake hours SITTING. 66% spend AT LEAST 9 hours seated during the day. For every hour over nine hours sitting in a day your risk of a physical disability REGARDLESS of the exercise amount you are getting in the other hours. In other words one does not counteract the other.
Why? As we sit our muscles are burning less fat. Our blood flow is more sluggish. Our back and stomach muscles relax and are unused. Eventually this all takes its toll on our mobility which in turn leads to increased fall risk, decreased strength, depression and a host of other disabilities that make me want to jump up from this desk and go for a run!
According to the article $1 in every $4 spent on medical care is related to physical disability. Falls from decreased balance, and diminished strength, arthritis, joint and muscle problems, obesity related illnesses. Disabilities eventually lead to the diminishing of one’s ability to do instrumental activities of daily living – managing money, shopping, preparing meals, driving. As these functions decrease other physical and mental abilities start to decrease. These are known as ADL’s, the ability to do one’s own personal hygiene, dressing self, toiling. one’s world becomes smaller.
The answer of course is Don’t Just Sit There – Do Something ! I know you are saying this doesn’t pertain to you as you don’t sit at a desk all day. Doesn’t matter. The data is for “cumulative sitting”. Do you sit to make out grocery lists, checkout Facebook, watch TV, use the internet? Stand up ! While watching TV walk in place. Find an elevated surface for your computer. Get up and move for 5-10 min. each hour. If you are like me you will find that moving away from the chair will stimulate thinking about things you can accomplish while you are up. The 5-10 min. may stretch into 20 min. Moving stimulates blood flow so you may go back to your sitting task with renewed energy and ideas.
If you have a desk job there may be ways to decrease your time in the chair. Meeting with another person? Suggest you walk as you talk. 10 circuits around the outside of our building was a mile. I encouraged my staff to take several breaks a day and walk with a partner around the building. Many problems were solved, new working relationships were formed, and ideas were generated, during these walks.
Stand during phone calls and while sorting mail. Another solution, one that is good for your posture, burns calories and keeps you moving while you sit is replacing your desk chair with a balance/pilates ball. It engages core muscles to keep you sitting upright on the ball. I used one when I worked at my desk in my home care office. Not uncomfortable at all. We also had standing meetings. This accomplished several things. We weren’t accumulating sitting time AND the meetings tended to be short and to the point – always a good thing.
For me its “Good-bye chair.. Hello, red balance ball. ” If my typing seems off, bear with me for a few days while I adjust. I’m trying to stay upright.
We have eternity to be sedentary. Let’s move.
Think about it