We have all heard that for good health we need to engage  in moderate physical activity like brisk walking, at least 150 minutes a week.   More physical activity helps reduce high blood pressure, decreasing the risk of death from heart disease or stroke, reduces falls, relieves depression and anxiety and boosts memory and concentration.

Why is it as we age falls increase?? Because we sit MORE and move LESS.  On average americans spend half of their waking hours in sedentary behavior, sitting at work, school and home, while driving, in restaurants, watching tv or working on our computers/phones.

A resent article in Bottom Line Health , Sara K Rosenkranz, PhD associate professor  in the Dept. of Kinesiology & Nutrition Sciences at the school of Integrated Health Studies, Univ. of Nevada and Emily Mailey, PhD, Associate professor in the Dept. of Kinesiology, and director of the Physical Activity Intervention Reaseach lab at Kansas State University revealed in a recent survey of nearly 6000 people conducted by the Center of Disease Control & Prevention, 25% said they spent more than 8-10 hrs a day sitting.  Many retired individuals sit 12-14 hours a day.

Sitting hurts your health for several reasons.  when you are sedentary and expending low levels of energy for a long period of time, your body essentially shuts down its metabolic machinery.  You generate fewer enzymes that stimulate the metabolism of fats for fuel. The heart pumps less blood.  Your breathing becomes shallower.  The muscles in your legs and buttocks– which burn most of your calories- burn far fewer.  

Excessive sitting can also make you sick.  It puts you at a higher risk of high blood pressure, heart disease, stroke, type 2  diabetes, and several cancers(breast, colon, endometrial and ovarian).  Sitting touch is also linked to increased depression. Recent research shows that simply standing up deceases several of the risks from sedentary behavior.

If you sit a lot, your goal might be to stand up  and do your sitting activity standing. do some quick standing stretches or take short walks outdoors, ex: 10 minute walks 3 times a day  to get  you moving toward better health.  Take some time and do strengthening exercises with  therapeutic tubing..  go to a gym 2-3 times a week, enroll in healthy classes, Yoga, Tai Chi or dance classes. Work on Better Balance activities . If you are in your retirements years or close to it change your life to a healthier one, you never know you may be an influence on others to try a healthier life.

SIT LESS….MOVE MORE…                                           

.You may be amazed how much better you feel !!!!!