One study showed that athletes are up to 30% LESS active throughout the remainder of the day than their peers!
That one morning running, doesn’t mean you can spend the rest of the hunched over a computer, your iPad and finally the tv. It’s not just me saying that, science is backing it up and hence the new term “active couch potato” referring to someone who may meet exercise guidelines, but is still getting all the negative effects of too much sitting.
Separate from time spent exercising, experts believe that too much time sitting has some major impacts on our health. That’s right you can exercise, but still sit enough to get the negative effects after just an hour of consecutive sitting…let alone the total of 10 plus hours most of people sit daily.Surely by now you’ve heard the slogan “sitting is the new smoking”. In case you haven’t seen the science behind that, here’s a little break down for you of some specific issues as detailed by Dr. Mercola:
- Heart: When you sit, blood flows slower and muscles burn less fat, which makes it easier for fatty acids to clog your heart. Research published in the Journal of the American College of Cardiology, for instance, showed that women who sit for 10 or more hours a day may have a significantly greater risk of developing heart disease than those who sit for five hours or less.
- Pancreas: Your body’s ability to respond to insulin is affected by just one day of excess sitting, which leads your pancreas to produce increased amounts of insulin, and this may lead to diabetes.
- Colon Cancer: Excess sitting may increase your risk of colon, breast, and endometrial cancers. The mechanism isn’t known for certain, but it could be due to excess insulin production, which encourages cell growth, or the fact that regular movement boosts antioxidants in your body that may eliminate potentially cancer-causing free radicals.
- Digestion: Sitting down after you’ve eaten causes your abdominal contents to compress, slowing down digestion. Sluggish digestion, in turn, can lead to cramping, bloating, heartburn, and constipation, as well as dysbiosis in your gastrointestinal tract, a condition caused by microbial imbalances in your body.
- Back Problems: Sitting puts more pressure on your spine than standing, and the toll on your back health is even worse if you’re sitting hunched in front of a computer. It’s estimated that 40 percent of people with back pain have spent long hours at their computer each day.
- Hip Problems: Your hips also suffer from prolonged sitting, becoming tight and limited in range of motion because they are rarely extended. In the elderly, decreased hip mobility is a leading cause of falls.
- Weak Bones: Walking, running, and engaging in other weight-bearing activities lead to stronger, denser bones. Lack of activity may cause weak bones and even osteoporosis.
WHAT CAN YOU DO?
Beyond your run, the usual recommendation is 10,000 steps daily. The 10,000-steps recommendation isn’t totally scientific. Pedometers sold in Japan in the 1960s were named “manpo-kei,” which translates to “10,000 steps meter”…so it’s a nice trackable number if nothing else!
Unfortunately, I think for runners the idea of yet another gadget is often overwhelming so we skip the daily tracking and just focus on our runs…which is why I had some serious fun over the last month with the Moto360 Sport!Beyond wearing the fitness tracker, one of the easiest things you can do is STAND UP.
While standing alone doesn’t burn a great deal more calories, it does force muscle activation. But you have to stand with the right posture, so if you do begin working at a standing desk make sure you aren’t making things worse by skipping a standing mat and good posture (more on this soon!).
And of course here are my top stretches to undo the effects of sitting all day>>
So to recap if you want to avoid the effects of too much sitting:
- Stand up more throughout the day
- Walk more errands, take walk breaks at least every hour
- Stretch out those tight muscles
MOTO 360 SPORT
Since you often ask me about the best GPS watch and today I’m telling you to wear a fitness tracker, I love that this watch serves both…plus so much more!
Imagine a world where you don’t need to carry your phone to have it sync up to your tracking apps (like Strava and MapMyRun) or to listen to music…where your GPS watch can send you text messages, calendar notes and yes even let you know drive times to your next appointment.
Imagine that same super comfortable to wear watch measured heart rate through the wrist strap and also had a display that changed based on being in super bright sun so you could better read the screen!
I think you can tell I’m smitten.
I had only two little issues with the watch: first, because of the colorful display which is always showing you info, the battery runs out quickly. But it also recharges super fast, so as long as you remember to pop it on the charger daily you should be good.Plus, I learned a nifty little trick.. the clock displays while charging, so it makes for a perfect travel clock!!
And second, the HR sensor is good enough for 90% of the population, but I train by low heart rate so it’s super important to me that it be accurate. Unfortunately when looking only at the HR display it would spike early in my run (which I’ve been doing long enough to know doesn’t happen) and then have some random spikes throughout the run. Still as noted, if you know your body overall it’s accurate.
Truly this is one of the most comfortable GPS watches I’ve tried on which is due partly to the softer strap, but also the watch size being a circle allows it to sit more comfortably flush against the top of the wrist. It’s got a fabulous display and well…I think you should get to try it to..so…Get #MotoVated! #Win a Moto 360 Sport GPS watch and fitness tracker! Click To Tweet
Take me home!
One feature that I really love, ok it’s a combo of two features, is the ability to get turn by turn navigation on the watch. If I’m in a new city and I want to explore I can say “Ok Google give me walking directions to xyz.” Then I can navigate my way to and from any hotel without always needing to also lug along my phone! At the same time, I can use the voice command to send a text to David if I do mange to get myself ridiculously lost “I’m at the donut shop next to the big blue bear, come get me.”
Whoop here is your chance to win a Moto 360 Sport! Or don’t wait to win, just head out to buy one: Motorola.com, Best Buy, Nordstrom, Amazon, Google Play, Verizon.com, and at the Moto Shop in downtown Chicago.
a Rafflecopter giveaway
Do you track your daily activity?
Do you have a favorite GPS watch?
Other ways to connect with Amanda
Get more tips via Pinterest
This is a sponsored conversation written by me on behalf of Motorola. The opinions and text are all mine.