How much time do you spend sitting?
It doesn´t matter if it´s on the couch, in the car, at the office in front of a computer. How much time do you spend sitting each day?
One of the biggest problems we´re facing nowadays is the obesity epidemic, being obese or overweight or having some weight to lose leads to many other health problems and there are 2 culprits for this. Unhealthy diets and a sedentary lifestyle.
There are so many diets and so many different weight loss programs but obesity and overweight keep increasing. What frustrates me is that the industries keep making everything harder to keep you eating all the junk food and keeping you lazy while they keep making millions.
It´s actually really simple to lose weight, keep it off, improve your health and maintain optimal health and a healthy weight that considers body composition, it all comes down to eating the right foods, in the right amount at the right time and being more active throughout the day.
And I need to say that if you go to the gym or have some time of your day schedule to train, or work out it´s not enough.
The problem is sitting for too long, when you sit for too long the hormones, genes and systems in your body stop working properly, especially your metabolism and blood glucose. It´s obvious that the more time you spend sitting the less calories you´ll burn. So, if you are more sedentary because you spend too much time sitting and if you eat the wrong foods, at wrong time in the wrong amount then your body won´t work properly. This lead to metabolic disorders and it´s the cause of many health problems we´re seeing now that start with obesity, overweight, diabetes but it can get worse with problems like heart disease, dementia and cancer. Sitting for too long also leads to organ damage, spine damage, muscle loss, leg disorders, bad posture, short life span.
Many people think that by working out, going to the gym and doing some exercise there that´s all they need to stay in shape and maintain optimal health, this is wrong. Even when going to the gym and lifting weights has so many benefits that play a key role on optimal health and longevity and you´ll also look great and feel great that´s only one part. Going to the gym and lifting weights or doing some resistance training for one hour is great but it leaves you with 23 hours left and what you do on those 23 hours is also important.
Technology has done things easier, we want instant gratification, we want to be lean and healthy without any sacrifice but sadly this is not possible, we´re not designed to be sedentary, to spend long hours sitting and it´s causing a lot of damage to our body but, there are different options to increase physical activity but it all starts with you, being aware of how much you spend sitting and deciding to change that.
If you sit for longer than 60 minutes stand up and do some physical activity for a couple of minutes, you can walk, do some stretching, go up or down stairs. Also find ways to increase physical activity any chance you have by parking as far as possible from the entrance when you go shopping to the mall or groceries, from the entrance of your office or school, use the stairs instead or elevator, if you´re going a place nearby walk or use the bike.
Remember that your workouts are one part of this big puzzle of fitness but it doesn´t replace physical activity. And also remember that the longer you´re sitting the more damage you do to your metabolism and all other genes, hormones and systems of your body.
Tracking daily steps is a great tool to make sure that you´re active throughout the day. While some people argue the benefits of getting 10,000 steps all at once or dividing them into small walks throughout the day in my opinion it´s harder for all of us to schedule some time to get those 10,000 steps all at once and from what I´ve research and found and what I´m sharing on this post you don´t need to get 10,000 steps all at once, it´s better to spread them throughout the day. You don´t need to get obsessed by hitting 10,000 steps daily, use them as a guide, some days you may have more work to do and you may only get 8,000 steps, other days you may get more steps, the whole goal is to get more physical activity. So don´t get obsessed with getting 10,000 steps every single day, just make sure to get as close as possible and always keep in mind that the goal is to be more active and avoid sitting for long periods of time.
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