There's Too Much Sit Happening!

More and more, I am hearing of friends who are now administering insulin to their cats. I wondered why this was and someone suggested that many cats are now indoor pets and they are not getting as much exercise as they used to. Hmmm… isn't that kind of what is happening to many of us humans- those who live in North America at least? Our bodies are meant to move and yet our lifestyle is becoming more and more sedentary, putting our health at risk.

 Think of how much of your day is spent sitting- at the table for meals, in your car to get to and from work, at your desk, at dinner time, while you watch TV. For some, sitting now exceeds the number of hours spent in sleep. There is definitely too much “sit” happening!

 So what is the big deal about sitting? Researchers have linked sitting for long periods to a number of health issues such as obesity, high blood sugar, high blood pressure, and increased risk of death from cardiovascular disease and cancer. It can also be the reason for dry eyes and misaligned hips. Prolonged sitting at a desk or in front of the TV isn't the only concern though.  A new study in the Annals of Internal Medicine finds that too much sitting is linked to serious health risks regardless of whether you exercise regularly. The solution seems to be in moving more throughout the entire day. When you stand or move even in a leisurely way, the muscle activity triggers processes related to the breakdown of fats and sugars. When you sit, these processes stall.

 So how do you build in more movement into your day?

- use a sit/stand station if you are at your desk for prolonged periods

- take short 15 minute walks during your breaks. Remember what counts is cumulative movement- it doesn't have to be done all at the same time

- take the stairs instead of the elevator/escalator

- stand while talking on the phone

- for one-on-one meetings, walk laps with your co-worker instead of meeting in a conference room.

- at home, sit on the floor as much as you can to do your activities- watching TV, computer work, even try eating a the coffee table. Do whatever you can to get out of sitting in a chair. This will help open the hips and getting up and down from the floor will strengthen muscles in your legs and core.

So, don’t just sit there! Find ways to move throughout your day whether at work or home.

Affirmations vs Resolutions; A Better Way to kick off the New Year!

New Years and resolutions have gone hand in hand for as long as I can remember. However, did you know that almost 80% of people fail in the new years resolutions? This year, I invite you to consider an alternative- try an affirmation instead.

Resolutions tend to be future-tense, one time statements of “I will” which are characterized by unrealistic expectations about the likelihood of success, speed and ease of the desired change. An affirmation is a statement of truth that you want to exist in your life that you either say to yourself or write repeatedly. Instead of “I will”, you substitute a verb of action- “I practice”, I choose’, I approach” “I Focus”. Notice they all use the present tense, which tells your brain this is happening now and makes you more accountable to yourself. When your brain constantly hears or reads your words, it programs them like a computer, helping you choose better options and experiences that will lead you to the change you are trying to make. Whatever you constantly say to yourself will generally become true, so it is important that your words are positive.
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Here are a few examples:

Resolution:

I will lose 20 pounds

Affirmation

I choose food and drink that nourish and energize me.

Resolution:

I will to take better care of myself.

Affirmation;

I move and stretch my body and breathe fresh air everyday

Resolution:

I will have more downtime

Affirmation:

I make rest, relaxation and rejuvenation a priority.

Resolution

I am not going to stressed over little things

Affirmation:

I practice noticing when I am re-acting.

Write you affirmation, then read it and verbalize it everyday. The more you say it to yourself, the sooner you will start to notice small changes in your life. Try this out- write down and affirmation and put it away somewhere. Then next New years take it and see how well it worked!