I have a challenge for you. This week instead of trying to exercise more, I want you to focus on sitting less. Research shows that sedentary, office-based jobs and an increase in ‘screen time’ (being glued to a computer, TV or tablet) are some of the biggest contributors to our obesity epidemic.
I have a challenge for you. This week instead of trying to exercise more, I want you to focus on sitting less. Research shows that sedentary, office-based jobs and an increase in ‘screen time’ (being glued to a computer, TV or tablet) are some of the biggest contributors to our obesity epidemic.
What can you do to sit less? Follow my top 3 tips:
1. Stand up
A study published earlier this year by the University of Chester found that people who stood for 3 hours each day at work burnt an additional 600 kilojoules per day – equivalent to 3.6kg of fat per year! How can you spend more time standing? Stand on public transport instead of being the first one to grab a seat, stand when people come to speak to you (this is also much more polite than sitting while they stand) and stand whilst you do daily tasks such opening mail or preparing a meal.
2. Wear a pedometer
One of my favourite tips for sitting less is to wear a pedometer. That way you can easily track how much movement you’ve been doing. I find that my average client takes about 2-3000 steps per day. The research shows that we should be averaging over 10,000 steps per day. Increase your steps by pacing when you’re on the phone, walking over to speak to people instead of yelling and taking the stairs instead of an elevator. It all adds up! You can purchase pedometers from www.nutritionplus.com.au.
3. Decrease your screen time
Start by tracking how many hours each week you spend in front of a screen, then aim to decrease it. It is recommended that you spend less than 2 hours per day in front of a screen for recreational purposes. Choose one favourite television show to watch each day, then turn the TV off – or better still record it and watch it at a time that suits you so that you’re not tempted to watch the next show and the next show. Set aside a dedicated window of time for internet-based activities and stick to it. Most importantly, choose some other fun activities to do other than being absorbed by screens. Always wanted to have singing lessons? Now is your chance! Been meaning to read that biography? Enjoy! Haven’t caught up with your old friends for ages? Give them a buzz and make a date. You’ll be amazed at how much more enjoyable life is when you’re not wasting it vegging in front of a screen.
To do: Choose one of the three top tips and start it tomorrow.