Sitting is the New Smoking – the value of moving even if you’re sick

It was a Mayo Clinic doctor who originally coined the phrase “sitting is the new smoking.” Since then, there have been multiple “sitting is the new smoking” studies. And for the most part, they all come to the same conclusion — that sitting for too long without sufficient physical activity is bad for your health. In fact, one study showed that the risk of dying prematurely from too much sitting is equal to that of being obese and smoking.

It has long been known that sedentary behavior or insufficient physical activity can negatively impact your physical and mental health. The problem is that people have been doing a lot more sitting in recent years — thanks to the growing popularity of online shopping, video games, and the increased availability of streaming services which increase the number of hours spent watching TV.

Sedentary Epidemic

Physical inactivity, or prolonged sitting, has become the fourth leading risk factor of mortality. Globally, physical inactivity is associated with 3.2 million deaths and 32 million disabilities per year.

Prolonged sitting adversely affects health in many ways, including obesity, type 2 diabetes, and hypertension (high blood pressure), which can collectively lead to increased risks of heart disease, deep vein thrombosis and cancer-related deaths. Prolonged sitting can also weaken your body’s defenses so you’re less able to fight off even basic colds and viruses. And it’s not any better for your mental health, either, often leading to greater depression, anxiety, a general sense of fatigue, and problems with memory and focusing.

Why is Sitting Bad for You?

Sitting long periods of time means you burn fewer calories.  This can lead to obesity which can make you feel more tired and make you more likely to develop a wide array of obesity-related diseases. You’re also less likely to get a good night’s sleep if you haven’t moved much during the day.

Regular movement is good for your lungs because it increases the strength of the muscles around your lungs and the rest of your body. As you build strength, your muscles need less oxygen to work. This means you’ll be able to breathe more easily, even if you’re sick. Building muscles also makes you less likely to fall.

Making Healthy, Easy Changes in Your Lifestyle

Offsetting the negative effects of hours of sitting down and making a positive difference in your health is not as hard as it sounds. Experts agree that it only takes about 60-75 minutes a day of physical activity for you to feel the difference. That’s out of 1,440 minutes that are in a day or less than 5% of a full day!

You don’t need to run a marathon, either, to step up your physical activity. Just commit to some small changes, such as:

• Stand up and stretch during TV breaks.
• Do some housework.
• Walk your dog around the block.
• Make more frequent trips upstairs or downstairs in your home throughout the day.
• Play ball with grandchildren or other children in the neighborhood.
• Use weights. If you don’t have any, you can use bottles of pop, water bottles, or cans of juice.
• Learn some basic yoga moves. Yoga is good for working muscles and improving your balance and mental outlook.
• Hop on a stationary bike.

There are many online and app-based options that can help introduce a basic fitness routine into your life. Next birthday or gift holiday, ask for a wearable pedometer or other type of fitness tracker to help you document successes, such as taking more steps or burning more calories. Perhaps you could challenge a family member or friend. Nothing motivates people to exercise more than a little friendly competition. And even 1,000 more steps a day can help noticeably improve your fitness.

Dealing with Existing Diseases

If you’re like most of the people we support through our Cold War Patriots Outreach Help Center, you likely already have been diagnosed with some type of condition that’s tied to your work in the nuclear weapons or uranium industries. Getting a few more steps in your daily routine may still benefit you physically and mentally.

Before you get started, be sure to speak with your health care provider for advice to learn the best activities for you. You don’t want to overdo it, especially if you’ve been living a fairly sedentary lifestyle for some time. Rather, you want to be active at a level that’s right for your physical condition and allows your body to get used to moving more consistently. You also want to choose activities that are fun for you, so you look forward to doing them.

Generally, however, try doing activities that improve your muscle strength at least twice a week. If you have a lung condition, being active and strength training can help to manage some lung conditions, improve your quality of life and feel better. If you avoid activities that make you breathless, your muscles become weaker. Weaker muscles need more oxygen to work. Over time you feel more and more breathless. This is called the cycle of inactivity or the cycle of breathlessness.

No matter your age, health or fitness level, you can learn to use exercise as a powerful tool to deal with mental health problems, improve your energy and outlook, and get more out of life. As a bonus, if you choose activities that get you out of the house more, you’ll have the chance to meet new friends and socialize, which are also great for your mental health!

If you or a loved one work in the nuclear weapons or uranium industry and are interested in discussing how the Energy Employees Occupational Illness Compensation Program Act (EEOICPA) can help you live at home and enjoy an active lifestyle that meets your needs, call the Cold War Patriots Outreach Help Center today at 855-230-1339 Monday through Friday from 7 a.m. to 5 p.m. mountain time.