Research showing the health benefits of replacing sedentary time with active time is growing. In fact, one study that followed more than 5,600 women for 5 years showed reducing sedentary time by one hour per day was linked to a 26% lower risk of heart disease. Another study followed over 850 men and women for 15 years showed that replacing even just 30 minutes a day of sedentary time with light activity decreased the risk of mortality from heart disease by 24%. And, I could go on.
Replacing sedentary time with activity, and even light activity, through the day
- improves heart health
- burns more calories
- increases strength
- promotes clearer thinking
- improves mood
That is a lot of benefit for changing one hour of your day! In addition, that hour can be done all at once or broken into shorter segments.
In practical terms, this increase in activity could be something like
- pacing while talking on the phone
- riding a stationary bike while watching TV
- being less efficient when picking up around the house. Allow yourself to take multiple trips up and down the stairs when putting things away.
- attending a typically sedentary meeting while walking. Whether it is catching up with a friend, attending a work meeting, or having an appointment with a health professional ask to walk while you talk.
To put this into practice, take a few minutes and run through a typical day in your mind. Think about when you are typically sitting, what you are doing, and if it can be done while you are moving. Remember, the hour can be replaced all at once with a workout or it can be broken up into smaller segments of time with light activity through the day. Both strategies can provide major health benefits. So, help your body, your heart, and your mind be healthier and think before you sit.
Check out Well Balanced Eating’s new program, Coaching on the Go! You can work with Meghan to develop your nutrition goals while adding steps to your day. You decide the place and you set the pace. Contact Meghan at meg@wellbalancedeating.com today!
Well Balanced Eating 