Stand Up
How Sitting All Day Can Lead to Weight Gain
Sitting for too long can literally cut years off your life.
The latest research clearly illustrates that our lifestyle of sitting for long periods of time is having a significant, negative impact on our health.
1. A British Medical Journal reported that if you reduce the average time you spent sitting to less than 3 hours per day, you could increase your life expectancy by two years. The average American now spends somewhere between 4.5 to 5 hours per day sitting.
Modern man is mainly sedentary.
2. Recent studies show that people who sit for long periods of time are twice as likely to have diabetes or heart disease. Sitting has joined smoking and obesity as a major risk factor for chronic disease.
3. In a 2010 study, men who were sedentary for more than 23 hours a week had a 64 percent greater risk of dying from heart disease than those who were sedentary less than 11 hours a week.
4. A study of more than 17,000 Canadians found that the mortality risk from all causes was 1.54 times higher among people who spent most of their day sitting, compared to those who sat infrequently.
Many of us spend our days seated at computers.
5. According to an Australian study, sitting time is a predictor of weight gain among women.
6. People who use a computer for at least 11 hours per week or watch TV for more than 21 hours per week are more likely to be obese than those who use a computer or watch TV for more than 5 hours per week.
Lack of exercise is sitting best’s friend, they tend to go hand in hand. The more you sit, the less your body wants to move.
There’s more to this story though.
You may think a person with a regular exercise routine would be less prone to the risks associated with too much sitting. (By a “regular exercise routine” here meaning 30 minutes of aerobic activity every other day.)
Walking is a great exercise, but it’s not enough to combat the effects of a sedentary lifestyle.
However a 2009 study showed that regardless of a regular exercise routine the adverse affect of too much sitting still occurs. If you walk regularly, or hit the gym consistently but spend the majority of the rest of your day on the couch, or behind a desk, that exercise may not be enough.
A study showed that after one hour of sitting, the production of the enzymes that burn fat declines, metabolism slows, and levels of good cholesterol lowers. Thus, the link with too much sitting and an increase in risk of Type 2 Diabetes and Heart Disease.
The remedy for the risks of too much sitting is simple.
Stand Up. By standing up and frequently performing a few simple exercises you will correct the adverse affects of extended sitting. You need to stand up frequently, about every 20 to 30 minutes, if you spend much of your day sitting.
Try a standing desk, or take standing breaks at work.
In my upcoming video blog I will demonstrate a few simple standing exercises.
If you make the simple habit of standing regularly, and include the simple postural correction movements I’ll teach you in my upcoming video blog, all these negative health effects of too much sitting will not apply to you.
With standing comes an opportunity to increase your vitality. I am writing this blog while on a beach holiday with my family. Walking barefoot on the beach, it’s noticeable how much more energetic I feel. With too much sitting comes too much time spent indoors, and a lack of connection to the Earth.
When was the last time you were barefoot outside?
Our ancestors spent all day connected to the Earth, barefoot. Today we are separated from our Earth by asphalt, concrete and carpet. We often spend days, weeks or even months without any real physical connection to the Earth. The beneficial electrophysiological changes of being grounded are scientifically measurable.
In his book Jon speaks of vitality being the zero-calorie essential nutrient, and how our modern lifestyle of eating processed foods and living indoors leave us devitalized. Devitalisation causes stress, activates the FAT Programs, and makes us perpetually hungry and tired. Connecting with nature, through activities such as walking barefoot on the sand, replenishes your energy from its most natural source.
We are designed to move frequently, be upright and be outdoors. By developing a lifestyle with this is mind, you will increase your vitality and your health.
Earlier this year I bought a 48″ wide sitting-standing desk. It is motorized and can be easily adjusted to any height at the touch of a button. It cost about $700 but I saw that as an investment in my health.
Good article. I’ve been considering one of those treadmill desks where you walk very slowly all day long… What are you thoughts on this?
Hi,
Please email us at help@thegabrielmethod.com and our team will do the best to help you in your concerns.
Have a nice day!
I, too, have a job that requires sitting at the desk and working on a computer – often for 10 hours a day Mon – Fri. and sometimes overtime on Saturdays, then at home I stay in touch with my weight lost & health programs & family & friends for more hours sitting at a desk in front of a computer. I’m 62 and have been living like this for many years and now have mobility issues due to morbid obesity & joint and feet problems. Gotta get with something I can somehow incorporate into my work routine – like the pilot above.
Brian
Thanks so much for this video, very helpful! I had also read about the negative effects of sitting too much which I definitely do,
I needed some clear easy to implement strategies which you just provided!
Now I just have to form the habit of getting up every half hour
Thanks so much,
Coleene
I love this article I sit for 7 to 8 hours and never again will i do that every 30 minutes will be my goal to stay alert. I stand at the kitchen sink a lot and now I will be going out side for a 30 minute walk. I just excited about my new desire to live correctly and out of this old funk. You got me so pumpe d up again hugs from me to you.-;) /
Excellent Ida, it’s all about ‘being’ the slim person you want to be now. Be active, be a person who gets outside, or those things that often slim people do ‘naturally’. Keep me posted, love to follow your progress. Brian
I am on day 1…. a special day!!!! I feel better because I am going to get the old me back!!!!!!! I shopped for organic foods, and all the healthy products Jon has recommended.. It was fun. I found new things in the smaller health food isle that I have ignored on thousands of shopping days in the past!!! I got joy from my shiny, red and scrumptious apple. I look forward to reading and sharing with all the new inhabitants of my world now cheers ( with a non alcoholic) drink and good nutrician to us all ronnie
Good work Ronnie. It is exciting and should be, this is your opportunity to live a clean and vibrant life. I say run flat out at Mother Nature and she’ll greet you with open arms. All the best to you. Brian
I love the idea of just doing a few minutes of exercise every 20 or 30 minutes, it is easy to apply and doesn’t require any special clothes or equipment.
Thanks.
As for walking barefoot on the earth, I live in Canada where it is winter now, so I will pass on walking barefoot in the snow 😉
I can imagine myself on a beach though …
Nicole
Hi Nicole, bit cold for barefoot I agree! I wonder if there’s any other opportunity for you to gain that vitality found by connecting with nature ….any ideas? Not coming from a cold climate I’m unclear of your options, but it might be beneficial for others like you to think about. Thanks. Brian
As a fellow Canadian, now in the (hopefully) final days of snow, here’s my recommendation for connecting to the earth – book a flight to Mexico! 🙂 I’m feeling it!
As an airline pilot in 2013 we have to remain seated for hours on end. I fly for a European low cost operator and have flights up to 4 or 5 hours with then 45 – 60 mins on the ground and 4-5 hours back. We can no longer roam the cabin as we could pre 9/11 so we are practically chained to our seats. Weight gain and fitness loss is almost inevitable. I have just started with the Gabriel method and hope it will provide some tools to balance out these issues. regards Liz
Thanks for your post. Check out my latest video blog, hopefully you can do some of the movements within your space or seated. Let me know what you think, and I could look at doing a video blog for seated movements if that helps you. All the best.
What an incredible article by Brian! I do stand a lot as I work in retail. But will now endeavor at home to stand up more. Will enjoy your video blog. When will this be?
Jan
Thanks Jan. I must admit these blogs take me ages to write as I’m not a natural writer but really enjoy doing it, so thank you very much for your positive feedback.
I did the video yesterday, so with editing should be up next week.
Peace to you Jan