We have all heard that sitting for extended periods of time can take years away from our lives. New scientific research has backed this up and now sitting for long periods of time has been linked to various forms of cancer.
A large meta-analysis was published in the Journal of the National Cancer Institute that looked at 43 observational studies with approximately 69,000 cancer cases. The study looked at the lowest and highest “sedentary time” in subjects and concluded higher sedentary times were associated with “increased risks of certain types of cancer.” The researchers found “sitting is associated with a 24% increased risk of colon cancer, a 32% increased risk of endometrial cancer, and a 21% increased risk of lung cancer.”
It may not be just about exercising more and watching what we eat; the answer may come in the form of being more active and simply sitting less throughout the day.
Assuming the above statement is true, then how can we add more activity into our daily routine to help us add more years to our lives rather than the other way around? Here are three ways to help get you started.
1. Start using a pedometer. Research has shown repeatedly that people who walk more during the day are thinner than those who don’t walk as much. Pedometer users take approximately 40% more steps throughout the day than non-pedometer wearers. Build up to a goal of 10,000 steps a day. If you’re a Koko FitClub member visit our #Fitbit group here.
2. Turn office time into gym time. When you need to make calls get out for a walk. Always take the stairs rather than using an elevator. Get out for a 15 minute walk at lunch time. If possible, get a walking treadmill desk. You get the idea…
3. Turn your Sunday into a Funday. This of course could be any weekend day. Have a predetermined plan and choose an activity that has to be done with family or friends. Get together for a hike, bike ride, walk/run stadium stairs together, run a road race together, kayak/SUP trip etc. (note: this idea came from my wife:>)
“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.” (Edward Stanley, 1873).