Keep Moving

The CDC recently released the second edition of the Physical Activity Guidelines for Americans. You can find the executive summary here. While much of the information remains the same as to the benefits of physical activity there are a couple nuggets to extract.

 “Bouts, or episodes, of moderate-to-vigorous physical activity of any duration maybe included in daily accumulated total volumes of physical activity.”

In simple terms, the shift is more towards including all types of general movement during the day as part of the total exercise picture. Previously, the focus was on what many deem “organized exercise activity” and did not recognize the benefits of breaking up sedentary patterns with small intervals of movement.

Why is this important?

For starters, a common complaint amongst non-movers is “I don’t have time.” Finding small intervals during the day might just be an easier and less stressful way to approach physical activity. It can build variety and provide needed energy boosts during the day. This applies to any individual, whether in an office or home setting.

While the CDC says those not currently exercising can see the biggest gains in more incremental movement bouts, I think we can all benefit. Back in 2010 when Stanford University organized the first conference on “The Science of Sedentary Behavior” (which I luckily participated in) a key take-away was light-intensity exercise had health benefits even for those currently meeting all the exercise requirements. They used the term “active couch potato.”

During the conference much talk surrounded individuals who did all the recommended minutes of exercise, including vigorous activity, but then sat at work for eight hours. While more research on the topic was advised, the overall feeling was if you meet the minutes recommended but don’t counter that with intervals of movement you may not obtain all the health benefits of exercise.

Therefore, whether you are currently exercising or doing very little, any type of movement to break up bouts of sitting is a good thing!

The Stanford Center on Longevity also updated their recommendations in 2018 from the above mentioned 2010 conference. Key points are below and the report can be found here.

The fact that sitting behaviors are an integral part of daily life makes identification of science-based recommendations challenging. Despite this, it is clear that the average individual can lead a healthier lifestyle by:

• Being physically active for at least 30 minutes a day (walking counts)
• Regularly interrupting sitting time with light activity or standing if possible.

As we approach the New Year think about the ways you can change up your sedentary routine during the day. The more variety, the better. Keep it fun, spunky and make it work for you.

At the office

• Set at timer to remind you to get up out of your chair
• Put short breaks on your calendar
• Find a partner to meet up for a stroll outside
• When the phone rings change position
• Think about short standing meetings

At home

• Put notes throughout the house reminding you to get outside
• When watching TV leave the room on commercials or limit the time
• Rekindle a passion for gardening and yard work
• If weather is a deterrent, think about a stationary bike or other home equipment
• Utilize the floor more, sitting, lying and playing with children, a pet or gloriously by yourself!

“We see in order to move; we move in order to see.” 

― William Gibson

For more reading

Check out a white paper I wrote in 2011 on the Detrimental Effects of Sedentary Behavior.