According to the Centers for Disease Control and Prevention, Americans spend an estimated 6.5 to 8 hours per day sitting down. That is equal to almost 2 months of sitting per year! A body at rest can cause health problems like obesity, diabetes, high cholesterol and even heart disease. A sedentary lifestyle can be correlated with negative health outcomes for every organ system in our body. A sedentary lifestyle refers to activities where you spend little energy while being awake, for example, watching tv and working in front of a computer.

There are many ways to tell if you aren’t moving enough. Some include feeling constantly fatigued, weight gain, breathlessness, poor sleep, and decreased memory. If you spend most of your day sitting and experience these symptoms, now is the time to make a lifestyle change. Healthtrax Fitness and Wellness compiled the top 3 ways to get started.

Take A Walk:

A new study has found that a 5-minute light walk every half an hour was the only strategy that reduced blood sugar levels substantially compared to sitting all day. These walks are associated with a reduced blood sugar spike after eating by almost 60% and reduced blood pressure by 4-5 points. This study also found that taking short walks can benefit your mental health. Researchers found that a walk every half-hour reduced feeling of fatigue and improved mood and energy levels.

Focus On Nutrition:

When you lead a sedentary lifestyle, your body burns fewer calories than it would if you were more active. This is why mindful eating is extremely important. The best diet for a sedentary lifestyle is one that is rich in whole, nutrient dense foods. Great foods to focus on are:

• Vegetables & Fruit

• Whole Grains

• Lean Protein such as fish and poultry

• Healthy Fats such as nuts and seeds

Sitting puts a large amount of stress and congestion on your lymphatic system. Lymphatic congestion can cause headaches, water retention, sinus issues and more. It is important to avoid heavy foods such as cheese, ice cream and refined sugar to prevent even more congestion.

Make Exercise Your New Habit:

Exercise affects blood flow, which is how your body is nourished. It also makes you sweat out impurities and helps reduce anxiety and depression according to the MD Anderson Cancer Center. If you are not exercising due to your sedentary lifestyle, all those processes slow down. The CDC recommends that adults get 150 minutes of moderate-intensity physical activity each week. 150 minutes may sound like a lot, but it can be broken down into 30 minutes a day.

However you choose to move your body to reverse the health risks associated with sitting too much is up to you. Some simple exercises that can break up your sedentary lifestyle include push-ups, planks, squats, and lunges. These are easy moves to incorporate into your routine while working at home. If you absolutely cannot incorporate exercise into your day, it is important to stand up every 20 to 30 mints to stretch your legs.

Kick Start Your New Exercise Habit With Healthtrax Fitness and Wellness

Getting into a new habit can be hard. Healthtrax Fitness and Wellness is here to help make fitness an extension of your lifestyle. With amazing, air-conditioned locations throughout Connecticut, Massachusetts, New Jersey, New York, North Carolina, and Rhode Island, you are sure to find a gym wherever you go. Many of our fitness centers offer a variety of exercise options to keep you engaged including aquatics, group fitness classes, personal training, and court sports.

Looking for a more personal and customized option? Our Healthy Start Program is designed to maximize all the benefits included with a Healthtrax membership. The program consists of a series of appointments with a certified Personal Trainer who will guide you to the appropriate activities that match your interests, goals, and abilities. Taking advantage of this program will take you one step closer to reaching your fitness goals!

Search + Archive