Spending a lot of time each day in a chair put you at elevated risk of just any health issue you can think of. As a matter of fact, you should know that sitting more than 8 hours on a day has been related to increased risk of developing type 2 diabetes.
In case you already have diabetes, you should bear in mind that prolonged sitting actually raises the likelihood of worsening sings or the development of heart disease.
Did you know this? Well, read on to find out more about the connection between prolonged sitting and diabetes.
According to recent studies, being sedentary, for example, spending too much time in front of the computer screen or TV or sitting at a desk all day long has been linked with many risk factors for metabolic syndrome and diabetes.
Risk factors such as high triglyceride levels, waist circumference, and high cholesterol.
Based on one study from the Netherlands people who were more sedentary were actually more likely to have metabolic syndrome and type 2 diabetes. This is a comparison to those people who were less sedentary.
This study came to the discovery that one additional hour of sedentary time on a daily basis was linked with 39 % increased risk for metabolic syndrome and 22 % increased risk of developing type 2 diabetes.
Now that you know this, you need to do everything possible to move more. Below you will see simple ways to do that.
Your shoes don’t necessarily need to be as comfortable as your sneakers, however, your shoes should not be a hindrance when it comes to moving more often.
Make a habit to stand up every 30 minutes. In order to do this, you need to set the alarm on a phone, feel free to set a reminder on an old-fashioned egg timer or a timer app on your laptop at work.
Your mealtime should be your reminder to exercise after you finish eating.
According to Colberg-Ochs, studies show that if you be physically active after you finish eating, you can dampen or prevent post-meal spiking of your blood sugar.
You can work on your feet while you are at the office. Return phone calls, texts, and e-mails standing up. You will do your job and take care of your health at the same time.
You should know that a pedometer will inspire you to move more. How? It will show how many steps you take. Scheiner suggests to wear it for a couple of days before you change your sedentary life in order to get a measure of your level of activity.
Then after a couple of days, you should start moving, and you will notice the results.
You need to rearrange your office so you can walk or stand in order to use the file cabinet, phone, copier/printer, or whatever you use consistently.
When you need to talk something with a family member or a colleague, suggest doing that while walking around the office building or maybe the block.
According to the general guideline you need to take around 10,000 steps on a daily basis. This is around 5 miles worth of footfalls. You should know that one usual city block is around 200 steps, and one mile is around 2,000 of them.
So, in 10 minutes, most individuals step around 1,200 times. For most people, the goal is to add 300 more steps to each day this week, and then 300 more per day next week and continue like that.
You can do this by making small and simple changes like taking the stairs instead of the escalators or elevators, walking around the room while talking on your phone, and parking a couple of blocks from your destination.
You can also try to wear a fitness tracker or a monitor that measures your steps. In this way, you will be aware how much steps you make or maybe don’t make. In that way, you will make walking a fun and challenging game.