5/1 Tuesday Day 1 SLBC: Why Sitting Is Harmful
themedalist
Posts: 3,218 Member
Welcome to Sit Less Boot Camp!
Over the next 3 weeks we'll give you lots of ideas and resources for sitting less and moving more. Some of the daily challenges will be more appropriate for some folks than others, but we think there will be something for everyone. If you've participated in Sit Less Boot Camp before, welcome back!
We won't generally have a formal challenge on Sundays, but we’ll still be up and moving and we will have some supplemental readings for those who want to “dive deeper” in their understanding of how excessive sitting impacts their health.
I’m Denise (themedalist; a long-time MFP member) and I’ll be your guide over the next three weeks. A freak accident in 2012 cost me the ability to walk which was thankfully later restored, but the experience of losing my mobility made me realize what a gift it is to walk and move easily and now I want to nudge everyone to sit less and move towards a happier, healthier life. I am so excited that you are joining us for Sit Less Boot Camp!
What to Expect Over the Next Three Weeks
The first few daily challenges are intended to lay a good foundation for the rest of Boot Camp. They are reading and web-based exercises --- and can be done while standing up! Today we will be exploring why sitting is so bad for us. Since sitting is a habit we want to change, tomorrow we'll examine how habits work. There's been a revolution in the last 20 years in the scientific understanding about habits and I'll be sharing some of the key insights with you tomorrow. On Day 3, we'll be applying this habits knowledge to selecting our individual sit-less actions, something we'll prioritize over the next 3 weeks. We call this your “One Thing” and you'll use it to create your own customized sit less plan on Day 4.
Selecting and practicing your “One Thing” is really the heart of Sit Less Boot Camp. Our chief goal is to help you find one way to sit less -- something you will want to keep doing long after the Boot Camp is over. Something that's easy for you to do and something that you enjoy, or at least find acceptable doing.
To make it more interesting and give you as many ideas and resources for sitting less as I can over the next 3 weeks, we will be supplementing our One Things with two daily challenges: a main challenge and an alternative challenge. Each of these two daily challenges is a specific way to sit-less, something you may not have considered before. Select whichever daily challenge will work best for you. Making these challenges our focus for the day gives you an opportunity to “test drive” them and see if they are a good fit for you. Sometimes people like a daily challenge so much that they decide to make it their new One Thing. If that happens to you, go for it!
And with that backdrop, let's begin!
Theme: What's the Problem with Sitting Too Much?
Today’s Challenge: What's the problem with sitting so much? Our first daily challenge explores this topic, so please spend a few minutes checking out some of the resources below. And why not stand up while you review them?
Is Your Chair Killing You Softly?
http://www.quittingthesitting.org/sitting-disease.html
Why Sitting Too Much Is Seriously Bad for Your Health
https://www.healthline.com/nutrition/why-sitting-is-bad-for-you
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Replies
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As I mentioned, I'll be sharing some infographics and videos along the way:
Why Sitting is Bad For You (TED Ed video)
https://www.youtube.com/watch?v=3G-HUAAc9X8 4 -
I always feel bad starting with the bad news and a "downer" post, but the reality is excessive sitting IS horrible for our health. But starting tomorrow and onward, we will be focused on SOLUTIONS!9
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I'm starting my sit less challenge with a 30 hour car ride! Thanks to recent bilateral knee surgeries I will need to stop more often and move a bit more so that will be a huge challenge for me in the first couple days of the sit-less challenge but I'm up for it. Let the fun begin!!7
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Denise, I am really looking forward to this. I am an accountant, so I spend most of my day sitting in front of a PC slumped over spreadsheets. I had already made some significant changes in my daily routing in this regard over the last couple months such as parking farther away from work, using the stairs instead of the elevator, and walking to lunch (1.5 mile round trip) as opposed to driving. These first few videos have me brainstorming for different ways that I can get up and move around more during the workday. I exchange e-mails and IMs with coworkers often. I am going to try and start getting up and actually talking to them as much as possible. Can't wait to see what other ideas the challenges generate! Thanks, Mike7
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I'm starting my sit less challenge with a 30 hour car ride! Thanks to recent bilateral knee surgeries I will need to stop more often and move a bit more so that will be a huge challenge for me in the first couple days of the sit-less challenge but I'm up for it. Let the fun begin!!
Wow, @LogR4Life, a 30 hour car ride is a lot! But it is great that you’ll be switching positions and stretching/walking often...that’s so important. Bet you’ll be glad when you get to your destination.3 -
Denise, I am really looking forward to this. I am an accountant, so I spend most of my day sitting in front of a PC slumped over spreadsheets. I had already made some significant changes in my daily routing in this regard over the last couple months such as parking farther away from work, using the stairs instead of the elevator, and walking to lunch (1.5 mile round trip) as opposed to driving. These first few videos have me brainstorming for different ways that I can get up and move around more during the workday. I exchange e-mails and IMs with coworkers often. I am going to try and start getting up and actually talking to them as much as possible. Can't wait to see what other ideas the challenges generate! Thanks, Mike
@mhdashler, you are well on your way! We start where we are with what we have. Even desk jockeys can do things to reduce their sitting. Getting up and walking over to talk with colleagues has a big impact and is a great strategy. Another favorite strategy of mine is standing up to proofread an email before hitting the ‘Send’ button. Yes, we will be sharing lots of ideas in the next 3 weeks. Stay tuned!2 -
Looking forward to the challenge and I enjoyed the little video you included short, simple and yet informative so that anyone can understand it.3
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Great information here. Thank you Denise.3
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Great information! Thank you Denise for taking the time to research and share this with us. Looking forward to this.3
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sandra8841 wrote: »Looking forward to the challenge and I enjoyed the little video you included short, simple and yet informative so that anyone can understand it.
Glad you've joined us, @sandra8841, and that you found the video helpful!3 -
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Just got my IT guy to get me a platform so I can work standing up!! Plan to stand everyday 9am-11am and 1pm- 3pm. If I feel good going longer, I will!5
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Check out this study on how fidgeting can help your health. Sit less. https://academicminute.org/2016/09/jaume-padilla-university-of-missouri-fidgeting/
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As you are standing, be sure to put a little groove in your move. Do some walking in place or dance about a bit.4
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As you are standing, be sure to put a little groove in your move. Do some walking in place or dance about a bit.
Two great ideas, @TKlepac. Moving around while standing and fidgeting either while seated or standing are two good strategies for quitting the sitting! Thanks for the suggestions.2 -
Our office is talking about sit/stand desks. I'm eagerly awaiting any information on that front. Until then, I'm walking to co-workers' desks to talk (which is hard in a call center) and I try to get to the gym and use the treadmill 5-6 days a week.4
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Check out this study on how fidgeting can help your health. Sit less. https://academicminute.org/2016/09/jaume-padilla-university-of-missouri-fidgeting/
My husband is a terrible fidgeter! I'm sure it is the reason he is still fit and healthy at 76. I used to find it very annoying, but now I'm trying to emulate him.
I take the looooong way to the restroom.
That means that I head toward the restroom at one end of the campus, then walk over to the one on the opposite end of campus. And I take the same path on the way back.
Right now, I'm in finals week for the school where I teach on-ground classes, and where I can get lots of steps. Aftyer this week, my classes will all be online, except for the one day per week that I work at the tutoring center. So my challenge is to make myself get movement in when my schedule doesn't actually make me get out and about.5 -
Off to a good start today, since the elevators in my office building decided to stop working right before lunchtime.
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I have to sit a lot for my job, too, but on occasion I get to step out. I set a timer for 30 mins to remind me to get up and move. I really want to get 15,000 steps a day. For the month of May, that would put me at 465,000! I was in a step challenge last year where I barely made over 600,000 steps over two months (10,000 steps a day). This would be a huge undertaking.7
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Hello Denise, a very motivating project + builds a healthy community...Although I am on my feet for my job...I try and do exercise ( Zumba/ Zumba strong etc) in the evenings/ weekends. It always helps to build on your steps/ exercise/ enjoy exercise.
Looking forward to keep moving more/ sit less5 -
I started jogging/walking on April 2. You would think that being retired would be motivation enough to get out of the house. But I am a homebody and really enjoy my slow paced life after 26 years of teaching. Being over 50 and never being a runner, running was taking it's toll on me so I gave it up. Sad for me since I really enjoy the running. But, injury will make me quit moving completely so it's all walking or hiking now. My daily goal is 3 miles of active walking/hiking and then reaching 10,000 steps by moving every hour in the house or taking the dog out. Eventually, I hope to do 5 miles daily of active walking.5
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Thank you for posting the videos. Great information to back up why I need to move more on a regular basis!4
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My goal is to spend less time sitting and reading in my chair by using wireless headphones to listen to audiobooks and podcasts while I work on decluttering my house. I’m currently 1/2 way through a 1700 page book that isn’t audio so I’ll still be sitting plenty for the next week or so.4
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infinitynevermore wrote: »Our office is talking about sit/stand desks. I'm eagerly awaiting any information on that front. Until then, I'm walking to co-workers' desks to talk (which is hard in a call center) and I try to get to the gym and use the treadmill 5-6 days a week.
@infinitynevermore, both standing desks and sit/stand desks are recommended. I personally like the sit/stand option for its flexibility. Beyond, that I don’t suggestions on manufacturers etc, but I’m sure that there are organizations that have reviewed these desk options and have rated them.2 -
My goal is to spend less time sitting and reading in my chair by using wireless headphones to listen to audiobooks and podcasts while I work on decluttering my house. I’m currently 1/2 way through a 1700 page book that isn’t audio so I’ll still be sitting plenty for the next week or so.
I don’t want to discourage reading, but swapping some reading/sitting time for audiobooks/walking time is a great idea, @nebslp!3 -
I started jogging/walking on April 2. You would think that being retired would be motivation enough to get out of the house. But I am a homebody and really enjoy my slow paced life after 26 years of teaching. Being over 50 and never being a runner, running was taking it's toll on me so I gave it up. Sad for me since I really enjoy the running. But, injury will make me quit moving completely so it's all walking or hiking now. My daily goal is 3 miles of active walking/hiking and then reaching 10,000 steps by moving every hour in the house or taking the dog out. Eventually, I hope to do 5 miles daily of active walking.
I cannot say enough about how great walking is! Go you!4 -
Great resources! I especially liked this quote: "You can't outrun a bad diet, and you can't out-exercise a sedentary lifestyle." in the Health Line newsletter resource.
Today I read/ watched the resources and the replies and posts on my iPad standing at the kitchen counter. But I'm sitting at the desktop to type my posts and replies here on MFP as it is very slow going for me to type on the tablet while standing. I need to avoid going down the internet rabbit hole while sitting here. So I will sign out when finished on MFP
Thanks for a good first day of the challenge, and the resources!
:flowerforyou:
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texasgardnr wrote: »Great resources! I especially liked this quote: "You can't outrun a bad diet, and you can't out-exercise a sedentary lifestyle." in the Health Line newsletter resource.
Today I read/ watched the resources and the replies and posts on my iPad standing at the kitchen counter. But I'm sitting at the desktop to type my posts and replies here on MFP as it is very slow going for me to type on the tablet while standing. I need to avoid going down the internet rabbit hole while sitting here. So I will sign out when finished on MFP
Thanks for a good first day of the challenge, and the resources!
:flowerforyou:
One suggestion, @texasgardnr, since you have an iPad have you experimented with using the talk to text feature that’s available? It’s really excellent and I’m using it now to “write“ this. In fact, that’s how I write all of our weekly challenges. I walk slowly on my treadmill while using the microphone feature on my iPad. No headset or anything special required. You can’t dictate entire chapter books in a flash, but it can easily handle a sentence or two at a time. You may have to enable the talk to text feature in your settings but then it will show up as a small microphone icon in the lower left section of your keyboard.
With a little practice and knowing a few tricks about it (such as you need to speak punctuation marks) I think you will love it. It’s so much easier and faster than actual typing. And you’ll be sitting even less!
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My goal is to spend less time sitting and reading in my chair by using wireless headphones to listen to audiobooks and podcasts while I work on decluttering my house. I’m currently 1/2 way through a 1700 page book that isn’t audio so I’ll still be sitting plenty for the next week or so.
I was a hardcore book lover until I realized how much I was sitting while reading. I love Audio books now and I use Overdrive. I challenged myself to listen to 20 books a year and since I am listening to them, I have been able to accomplish that and more. Kuddos!
What are you reading now? I just finished The Wife Between Us and The Beck Diet Solution.4 -
i set a goal to get 6,000 daily steps and 60 minutes of daily activity. on my Samsung phone, they have a monthly walking challenge of 200,000 steps. I would love to actually make that goal this month.5
This discussion has been closed.