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Sitting Down Is Killing You

 Are you aware of the dangers of sitting too long?

“For every two hours spent sitting in front of the computer or television, the average person raises his or her risk of colon cancer by 8 percent, of endometrial cancer by 10 percent and of lung cancer by 6 percent.”
 “Sitting is the new smoking…”
New research is popping up everywhere about the dangers of sitting all day. Too much sitting affects all areas of our health, from our weight and body composition to heart disease risk, diabetes risk, and even to cancer risk. Unfortunately, a single sweat session at the gym just doesn’t cut it .
What we need to do is sit less and MOVE MORE throughout the day, every day. But with our increasingly sedentary lives and jobs, it can be difficult to fit more movement into the day. Some companies frown upon standing workstations and treadmill desks are not yet mainstream. As bloggers, which so many of us are, there’s always one more post to write… One more “tweak” to our websites… And this all requires focus, concentration, and usually hours at the computer.So what’s the solution? Finding easy ways to move more… And then remembering to do it.

One great strategy is to attach movement to something you already to multiple times per day, every day. Women may have heard of doing kegels (pelvic floor exercises) every time they’re at a stoplight. The following idea is similar… Because what are you GUARANTEED to do multiple times per day, every day? Use the restroom.

In this quick video I outline a movement routine that takes one minute (max). No big deal! But if you do it every time you use the restroom, you’ll be adding 40-50 squats to your day, 40-50 push-ups to your day, and 40-50 triceps dips to your day! Think of the benefits: a revved metabolism, a stronger heart, and firmer, more toned muscles WITHOUT extra time at the gym.

Not comfortable with “bathroom fitness?” No problem. Here are some other ideas for fitting more movement into your day:

-If you’re in an office, take every excuse to stand up and walk around. Rather than email your co-workers, stand up and walk over to them. Move your body and enjoy social interaction (bonus!).

-Busy cleaning the house? Then clean like you mean it! Dust over, under, and around. Move chairs when you vacuum or sweep.

However you choose to move more, whether via bathroom fitness or extra work around the house, reframe it as extra calories burned and perhaps even extra years to your life!

Need support to help you get (and stay) moving? Check out “Lift,” my new 28-day group coaching program for women. Enrolling now for our October session!

Brianne Grogan

Brianne Grogan is a women's health physical therapist who believes in the power of healthy living to create strong, happy women - the backbone of a thriving society. Brianne is the author of FemFusion Fitness for Intimacy and and the founder of FemFusion Fitness, which offers live and online fitness and yoga resources for women. Visit her on Facebook, Pinterest, YouTube.

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Wednesday 17th of September 2014

This is such an important message we all need to know! With our busy lives it is so easy to sit in front of the TV and not move for a few hours each night, we need to get up and move.

Joan Stommen

Wednesday 17th of September 2014

Great suggestions, Brianne! I've been standing at my computer for the past couple years; doing lots of wiggles, squats, stretches etc. Fun music helps. Laptop sits high on the kitchen front of garden and sunshine and street activity. Watching my fave shows at night from the floor keeps me motivated to plank and do other exercises while I'm down there. LOL Thanks for affirming this important health message! Going to try the bathroom fitness starting today!


Wednesday 17th of September 2014

Fantastic, Joan --- you've got the right idea! I love your description of "wiggles," and yes I agree that fun music and sunshine always help. Thanks so much for reading!


Wednesday 17th of September 2014

So happy to be able to share my "move more" message on Midlife Boulevard!

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