By David Smith
Living a sedentary lifestyle has been shown to increase risk of developing certain types of cancer, diabetes, cardiovascular health and can hinder muscle recovery as well. Even with regular physical activity and daily exercise; spending a lot of time sitting can still increase such risks. The problem isn’t necessarily too much exercise, it is spending too much time being sedentary.
The take away message here is, don’t limit the extent of your daily physical activity and exercise to one session a day. Here’s what you can do to change that…
- Ditch the car; walk or bike places. Even if it takes a few extra minutes, if you’re making a short trip or are in an urban area there’s no need to use the car for the sake of convenience. Even taking public transportation will get you on your feet more.
- Take the stairs instead of the elevator or escalator. People movers might be convenient and occasional have a real functional purpose but for most people, there’s no need for it.
- Stand up! Seriously, standing desks are a thing now. Staying on your feet instead of sitting helps keep the blood flowing through your legs and you’ll be more likely to walk and move around.
- Stretch! Incorporate stretching into your routine at the end of each training session. Not only does this improve flexibility but increases blood flow to the muscles and keeps them from tightening up too much. Making you less sore for a shorter period of time.
- Go for a walk as soon as possible. If possible, ditch the car and walk or bike to and from the gym. Not only is this good warm up and cool down but if you just had a traumatic leg day, this will help keep your muscles from stiffening up and better encourage muscle recovery during sleep. (Again, making you less sore for a shorter period of time).
- Complete chores/ tasks that require movement when you get home. Do chores, cook food, rearrange furniture or whatever. Just don’t plop down on the couch and turn into a potato for the rest of the day, it’ll only make it harder to get back up.
David Smith is an exercise professional, athlete, blogger and owner of Stonewall Fitness. He is a certified personal trainer and holds a Bachelor's degree in Exercise Science and Nutrition. He is an active athlete and Gay Games medalist training and competing in triathlon and swimming. He is passionate about bringing the LGBT community together through exercise and fitness. Help support David with his athletic endeavors! Visit www.gofundme.com/bttrflyr and Read more here