It’s time to get moving!

Research shows that sitting down for too long each day is bad for your health so embrace movement in your day, every day!  The recommended amount of weekly exercise is 150 minutes (that’s 21.5 minutes a day) so your weekly physie class (or twice if you’re keen) and daily run-through at home on the other days are going to tick all the boxes.

Excessive sitting is thought to slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.  This can lead to obesity, type 2 diabetes, some types of cancer, and a shorter life.  And life’s too short as it is!  1-2 hours a day is the recommended amount of sitting – so get moving!  Put down the devices, turn off the box and get outside, go for a walk or practice your physie.

“Breaking up sitting time engages your muscles and bones, and gives all our bodily functions a boost – a bit like revving a car’s engine,” says Professor David Dunstan of the Baker IDI Heart and Diabetes Institute, Melbourne.

Top Tips for all ages to reduce sitting time:

• limit time infants spend in carriers, car seats, highchairs, walking aids or baby bouncers (they need to be developing their muscles!)
• reduce time children spend in front of the TV or other screens

• consider ways for children to “earn” screen time
• agree a family limit to screen time per day
• make bedrooms a TV-free and computer-free zone
• set “no screen time” rules to encourage kids to be active
• encourage participation in household and outdoor chores
•  choose gifts such as a scooter, skateboard or ball to encourage active play
• parents can lead by example by reducing their TV & sedentary screen-time

• stand on the train or bus
• take the stairs and walk up escalators
• set a reminder at work to get up every 30 minutes
• alternate working while seated with standing
• place a laptop on a box or similar to work standing up
• stand or walk around while on the phone
• take a walk break every time you take a coffee or tea break
• walk to a co-worker’s desk instead of emailing or calling
• swap some TV time for more active tasks or hobbies – like physie!