On the Total Body Diet Reduce the Time You Spend Sitting - dummies

On the Total Body Diet Reduce the Time You Spend Sitting

By Victoria Shanta Retelny, Academy of Nutrition & Dietetics

If you’re sedentary, research shows that your risk of chronic diseases like cancer, heart disease, and obesity goes up. With the Total Body Diet, reducing the amount of time you sit every day is vital.

Although, it’s a good practice to sit when you eat (because you’ll eat more slowly and mindfully), how can you avoid sinking into your easy chair in the evening or collapsing on the couch when you get home? Finding pleasure from other activities is a smart, healthy idea.

A good way to limit your sitting time is to try never to sit more than 90 minutes at one time. Here are some tips for sprinkling physical activity in throughout your day:

  • Walk or bike to and from school or work or to and from the train or bus.

  • Walk to grab lunch or sneak in a 30-minute lunchtime workout at your local gym. Your workplace may even have a small gym onsite — if the weather is bad, you could walk on the treadmill for 30 minutes before you eat.

  • Stretch at your desk or when you get home. Instead of sitting in front of the TV, stretch for 10 to 15 minutes while you watch your favorite show.

  • Park your car farther away from the store to get a longer walk.

  • Walk your dog when you get home or talk a walk after dinner, if you don’t have a pet.

  • Walk to a co-worker’s desk instead of sending an email.

  • Take the stairs instead of the elevator.

If you sit a lot at work and your job allows, set a timer for every 20 to 30 minutes. When the timer rings, get up and stretch or walk around the office. That’ll get the blood flowing to your organs, arms, and legs.

See if you can get a variable desk that lowers when you want to sit a bit and raises so you can stand up and work, too.