As we mentioned previously, humans are not meant to be inactive. We simply are not constructed to be this way. When we are, which let's face it, most of us are, thanks to the nature of our jobs, we increase our risks for all sorts of health risks. Not only does being sedentary increase our risks for disease, it also leads to habits such as overeating and overindulging in alcohol, tobacco and caffeine and other habits that lead to disease when misused. Being sedentary for 7-9 hours a day can double our chances for Type II Diabetes and increase your risks for heart disease. Studies found that the body really wants to be doing light activity for 6 to 7 hours a day such as walking, cooking and gardening, and 24 minutes of rigorous activity such as cardio and sports. People who managed these levels of activity reduced their risk of premature death by up to 60%.
Of course most of us cannot do 6 hours a day of light activity at an office job. While we cannot change our jobs, we can change our habits to help ourselves use our bodies better. Even just adding one hour of light activity and 24 minutes of vigorous activity, we cut the risk of premature death for participants by 40% . Less than 90 minutes a day of activity certainly seems possible, probably those with young children are doing even more than that! But for the rest of us, here are three ways you can change your habits and lifestyle in subtle ways that help you break out of the rut of sedentary lifestyle.
1 - Limit Television and Social Media
I feel like we are always saying this here on Bullionite but it is true. While yes, it can be fun to relax and unwind on television and social media and we definitely should allow ourselves things that bring us pleasure, we need to not abuse it. On a normal workday we have so little free time. By the time we get out of the office, fight traffic, get dinner served, get the kids to activities and back and to bed we may only have an hour to ourselves. To use that time watching a TV show or mindless scrolling feels like a waste for me. First, it is not benefiting your growth or mind really in any way. A hobby or craft or even taking the time for some exercise or mindfulness will benefit you in so many ways instead. Watching a show may make you laugh or distract you but rarely will it leave you in a better place than you were prior to starting it. We highly encourage you to cut your screen time. Nothing crazy, maybe remove an hour a week and see how you feel but we feel confident you will soon find something more beneficial to replace it and not miss it.
2 - Set Alarms to Move
If you are the type of person that settles into the desk and works straight through to lunch and then again till the end of the day this tip is especially for you! As engrossing as work can be it is important to keep your body moving. If you have a fitness watch it probably already has an alarm that goes off after a period of inactivity, but if not you can do it yourself with your phone. Set hourly alarms to remind yourself to get up and walk through the office. Do a stretch, give your eyes a break, take the stairs or the long way to get a water or just to walk around. These little bursts of activity will not only do your body a favor it can also help your work output. A quick little walk away and reset can allow you to look at your task at hand with fresh eyes.
3 - Plan for Activity on the Weekends
This final tip ties in with our first tip. Do not waste your weekends sitting indoors doing a variation of what you do at work. It will not allow your mind to truly relax nor will it help your health either. Plan to explore the natural areas in your location. Mountains, oceans, trails. Explore a new place each weekend or even just go downtown and walk around. Take dance lessons or sign up for an adult friendly sports team. Not only will you get physical activity and a mental break but you also can build relationships and friendships with local people, which we all probably could use.
When it comes time for food, try cooking your own. Research recipes and go out and collect the items needed. It will be a fun and challenging project rather than eating out. Note: post quarantine we are all likely desperate to go to a restaurant so maybe hold off on this one till we are really back to normal. In the meantime you get the spirit, things that maybe you paid someone to do for you, try doing yourself in a way to increase your physical activity and to enjoy the challenge.
However you get your activity in during the day, once you make it a habit it will only grow easier and easier. Use the goal to move as an excuse to find a hobby or interest that you can grow and cultivate in your life. It could be picking up an old skill you haven't done since high school or investing in a new interest you always wanted to try. This is your sign and your excuse to start that interest now. Far too often I see adults lose their zest for life because they resign themselves to adult activities. Sitting in the office all day, sitting in front of the TV and then going out and sitting around and drinking. It is all so fruitless! Bring some new experiences in your life. Something that gets you excited, that makes you feel something. All of this sitting and numbing yourself will do nothing but further put you in the pit of adulthood. Remember when you were a kid and you couldn't wait to be an adult so you could do all of these things? Now is your time to experience that freedom! Reach out to us at info@bullionite.com with your comments or questions!