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7 Reasons Sitting Is Just As Deadly As Sugar
1. Sitting can increase mortality rates.
A study published in the American Journal of Epidemiology found that people who sat for more than six hours a day died earlier than their counterparts who sat less than three hours a day. Over the course of a 14-year follow up, they found that the mortality rates were significantly higher for the chronic sitters. The predominant associations were strongest for cardiovascular disease mortality.
2. Sitting increases obesity.
Similar to eating excess amounts of sugar, sitting leads to obesity. James Levine, a researcher at the Mayo Clinic, is a leader of an emerging field of "inactivity studies." Researchers have linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels.
3. Prolonged sitting leads to type 2 diabetes.
Sitting for long periods of time affects blood sugar and insulin levels in the body. A large proportion of people who sit for extended periods are obese and are at risk for Type 2 diabetes. The correlation between sedentary lifestyles and obesity are well documented. Compounding the situation is the additional issue of poor nutrition, including added sugars, is a clear predictor of diabetes.
4. Muscle atrophy is common with frequent sitting.
Muscle activity helps break down fats and sugars in the body, but sitting brings this metabolic function to a standstill. That's why after sitting for long periods we feel stiff, while movement keeps your muscles pliable. Just by standing, the process starts back up again. Simply standing at your desk to read or answer the phone is enough to restart the process.
5. Sitting affects the regulation of lipoprotein lipase (LPL) activity.
A study published in The Journal of Physiology indicates that inactivity suppresses LPL activity, an enzyme that breaks down fat to use it as energy, and isn't as easily recoverable by just standing. Movement throughout the day is necessary to keep this activity going.
6. Sitting is associated with a higher risk of depression.
Sitting reduces circulation and depresses "feel good" hormones like serotonin. A study published in the American Journal of Preventive Medicine found that the women who sat for seven or more hours a day were more likely to have depressive symptoms than women who sat for less than four hours a day. The unsurprising conclusion of the study indicates that increasing physical activity can alleviate current depression symptoms and prevent future symptoms in mid-aged women. Although this study focused solely on women, I'd infer that this extends to everyone.
7. Sitting increases the chances of developing cancer.
"Physical inactivity has been linked with diabetes, obesity, and cardiovascular disease, but it can also increase the risk of certain cancers," says a study published in the Journal of the National Cancer Institute. The researchers found a statistically significantly higher risk for three types of cancer (colon, endometrial, lung) in patients who sat for long periods of time, with the risks increasing with each additional hour of inactivity.
We already know that sugar is addictive, and though I'm not saying sitting is also addictive, I do believe it's habitual. The more we sit, the more likely we are to continue sitting. Once we give in to inactivity, inertia becomes the norm ... there's a natural tendency to keep doing what we're doing.
So what do we do about it? Get up. Go outside. It sounds simple, but so many of us have jobs that require long periods of sitting and moving around regularly if often an afterthought. But you have to be proactive and redefine what movement means for you. For me, I stand when I have to read a long document or email at my desk, moving my feet back and forth to get the blood flowing. This requires no thinking, but I'm sure it's benefits will pay dividends.
With spring around the corner, think about getting outside as much as you can. Whether you decide to plant a garden, take a daily walk or start a running habit, make a change. If you've been sedentary all winter, take it easy, start slowly and build up your strength and endurance. Just start moving!
Photo Credit: Shutterstock
Your feet are incredibly important and were designed to be mobile, otherwise you wouldn't have 26 bones in such a small body part. But feet that sit in shoes all day long (particularly high heels, steel-capped boots or any heavy, high-ankle or thick-soled shoe) are not happy feet. They need to breathe and have the freedom of movement.
Because of the amount of nerve endings found in the feet (more per square centimeter than any other part of the body) , they're your gateway to proprioception or, the awareness of where your body is in space. So imagine if your feet were stuck in thick-soled, flat shoes all day, not knowing if there was a need to alter your movement due to uneven ground, inclines, declines or changes in temperature. These are all important messages that should be received through your feet, but when they're constricted within shoes, the brain doesn't receive the feedback.
Furthermore, issues with and stiffness in your feet can eventually affect muscles and joints higher up in the kinetic chain, like ankles, knees, hips and spine. Paying attention to and exercising your feet can change pain experiences in other areas of your body ... never underestimate the importance of happy, healthy feet! Here are three things you can do to reclaim your feet.
1. Mobilize your feet.
Using a tennis ball, golf ball or a posture pro (as seen in picture), gently apply pressure to the bottom of the foot and roll back and forth along the whole arch, targeting any areas of tenderness. This can be done in sitting or standing. Spend at least one minute working on each foot, if not longer.
2. Get your feet moving.
Though they seem simple, these foot mobility exercises can make a huge difference. Try any of the following:
- Spread your toes apart, then squeeze them together.
- Point your toes, then flex.
- Point your foot up from the ankle, lift it up a few inches and move it side to side, making small circles with your foot one way, and then the other.
If your feet and toes are really stiff and you struggle to connect with them, use your fingers between your toes to help get your feet moving!
3. Take your shoes off.
Spend as much time as you can barefoot. Walking your dog in the park, doing chores around the house, train barefoot in the gym ... anything that re-connects your foot with the ground.
Try it! Your feet will thank you. You'll gain more mobility, stability and, if you're someone who suffers from repeated ankle sprains, you'll definitely benefit from a barefoot lifestyle as your ankles are clearly trying to tell you something!
Photo Credit: Stocksy
Judith Bell's Fabulous Threads & Theatre
presents
Butterflies of the Night
April 15th - 18th 2015
Classic Flyers, Mt Maunganui
A theatrical extravaganza bringing to life exquisite
vintage garments and stories from their past.
Grandstand Tickets available TicketDirect 0800 224 224 & Baycourt
Table tickets from This email address is being protected from spambots. You need JavaScript enabled to view it.
I am excited to offer you a guided meditation at the the YogAlign Studio in two weeks time. Athol has generously offered to take us through this mediation, there is no charge.
The meditation will be at 125 Ocean Beach Road in the studio, on Thursday 26th of February starting at 7.30pm. Please arrive 10-15 minutes earlier to settle into a comfy spot, you are welcome to bring along a cushion. It is important to be comfortable and relaxed, so wear some loose clothing and please no cellphones (leave them in the car or at home thanks :O) There are some bolsters and rugs available for your use.
The meditation will be approximately 30-40 minutes. Please confirm with me by email, text or phone me on 0274 96 96 33 if you would like to attend.
Namaste Leonie
I've decided to make the most of the beautifully warm ocean & have challenged myself and others to take a swim in the ocean every day this February & you are welcome to join us!
It's so energizing and washes off any tensions you may have invited in over the course of the day.
Dee DeLuca
Jazz 'n Soul by Candlelight feat. Jazz Legends Dixon Nacey, Kim Paterson
& Karika Jr. Turua
Saturday 10.01.2015
Mauao Performing Art Center
11 Totara St. The Mount
Pre sale: $15 / Door $17.50
8:00-10:30pm
Tickets at Eventfinder.co.nz
Mauao PAC / Flaveur Breads
More info at deedeluca.com
All yoga gear provided, just bring your water bottle and a smile.
Please leave phones at home.
"Tensions are our guests; we have invited them. Relaxation is our nature, we don't have to invite it. You don't have to relax, you have to just stop inviting tensions, and relaxation will start on its own accord. In your very being, in every fiber, in every cell of your being there will be relaxation. This relaxation is the beginning of meditation."
Osho
Mount Drury Outdoor Cinema | 6pm to late
Entry by Gold Coin Donation
Food Trucks | Beats & Pizza
www.nightowlcinema.org.nz
Mount Drury Summer Sessions
Food | Music | Movies from 6pm, screening at 8-8.30pm
Saturday 13 December, Sunday 11 January, Saturday 14 February, Saturday 14 March
New Zealand Garden & Art Festival
Katikati - Tauranga - Mount Maunganui - Te Puke
17 - 23 November 2014
Garden, Suspended Forest, Fashion, Sculpture & lots more at The Lakes Expo Pavilion
Harrison Grierson Speaker & Workshop Series
Plenty of Festival Events
The Garden Trail - Four Areas
Ticketing Information
www.ticketek.co.nz
0800 ticketek (842538)
Baycourt Community & Arts Centre
38 Durham Street
Tauranga
Experiential Exercise #14
Feel Your Life Force
(Adapted from Erich Schiffman, yoga master & author of Yoga, Moving Into Stillness)
From a standing position with your feet hip-distance apart, spread the fingers on one hand as widely as possible. Bend your elbow & raise up your hand, gazing at your palm retaining the spread of your fingers.
Close your eyes & visualize a sun radiating its energy in the palm of your hand. Visualize each finger as a ray of light & make the sun powerful, sending its energy from the center out to each finger tip.
Now sense your hand in its entirety without thinking. Just feel the energy that is your hand. You now are not actually feeling the "hand" instead, you are feeling the energy of the vibrational elements that make up your hand. The word hand becomes a concept, & feeling the energy that makes up your hand connects you to the vibration of our cells & of our life force.
Now visualize the sun in the centre of your body. Stand & press your feet into the floor as you feel your trunk elongating. Visualize your entire body radiating with light & vibrations from the centre.
Practice sensing the flow of mana, or prana, in your body ever day, whenever your can.
Taken from "YogAlign - Pain-Free Yoga From Your Inner Core" by Michaelle Edwards
World-renowned nature photographer Dr Kim Westerskov delivers an illustrated conversation on the power of photography.
Thursday 9th October 2014 at 5.30pm
BAYCOURT
38 Durham Street, Tauranga, 3110
+64 (07) 577 7189
This email address is being protected from spambots. You need JavaScript enabled to view it.
Gold coin entry. Suitable of all ages.
Bookings essential
Great article in the Viva Magazine with the New Zealand Herald today with Michaelle Edwards & YogAlign in Kauai.
"She's revolutionising the yoga world."
http://www.nzherald.co.nz/viva-magazine/news/article.cfm?c_id=533&objectid=11325741
Thanks Michaelle for your tenacity, passion and handwork!
Garden Trail | Sculpture Symposium | Lakes Expo Pavilion
Featuring speakers, workshops, exhibitions & events galore!
Katikati, Tauranga, Mount Maunganui & Te Puke
17-23 November 2014
Tickets Available Now - www.ticketek.co.nz or 0800 842 538
Contact Leonie Main
m: +64 (0) 274 96 96 33
19B Golf Road, Mount Maunganui 3116, New Zealand
Facebook: Gypset Life