Don’t Just Sit There!
"The more you sit, the more your large muscles are not using glucose, the body's main energy source. Uninterrupted sitting can cause blood sugar levels to rise, triggering the release of insulin, the hormone that regulates blood sugar," says Dr. Hicham Skali, a cardiologist with Harvard-affiliated Brigham and Women's Hospital., thus potentially affecting cardiovascular health - the leading cause of premature death in women.
Whenever you notice you've been sitting for a while, do a short set of exercises — say five to 10 squats or leg lifts, Dr. Skali suggests.
All movement counts as exercise. Take advantage of a free prescription: Move more.
Walking, dancing, household chores. They may not be called 'exercise' but all movement counts toward your daily physical activity. If you one to make one simple change to boost your health, move more. Exercise promotes better sleep and brain health and lowers the risk of cancer and cardiovascular diseases. Thank you to UC Health for this encouraging information.
What is considered daily movement, anyway?
According to XM Fitness, daily movement, also called non-exercise activity thermogenesis (NEAT), refers to the little things we do, well, daily! Activities like walking around the grocery store, cleaning the house, taking the stairs, or fidgeting in your seat are all examples of daily movement. These may not feel like “working out,” yet they all contribute to our overall fitness and calorie-burning throughout the day.
Daily movement is important because it improves physical health by reducing the risk of chronic diseases, strengthening muscles and bones, and aiding weight management, all critically important any time but especially before we become frail. It also provides significant mental health benefits, such as reducing stress and anxiety, boosting mood through the release of endorphins, and improving sleep quality. For overall health and longevity, staying active is crucial for both mind and body.
Physical health benefits
Strengthens body: It builds stronger muscles and more durable bones, which improves stability, balance, and coordination.
Aids in weight management: Movement helps burn calories, boosts metabolism, and is essential for maintaining a healthy weight.
Improves sleep: People who are more physically active tend to sleep better and wake up feeling more refreshed.
Mental and emotional benefits
Boosts mood and energy: Physical activity releases endorphins, which can improve mood, reduce feelings of fatigue, and build resilience to stress.
Reduces stress and anxiety: Moderate physical activity can lower levels of stress hormones like cortisol, leading to a calmer state of mind.
Improves sleep quality: Regular movement leads to more restful sleep, which is vital for overall physical and mental health.
Here are three tips to fit in daily movement:
Set a reminders throughout the day to move. Use your smartphone, fitness app, or a kitchen timer.
Take care of your chores less efficiently. Make more trips to put groceries away. Park farther away.
Pace or tidy up during phone calls. Set walking meetings.
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