Movement

I bet you’re sitting down while reading this.

The interesting new challenge that remote work brings is that unlike a clock in clock out type job where you spend time at work or in an office, line between work and home can get really blurry.

 

Simply put, our bodies are capable of amazing things, but we no longer NEED to do these things in order to survive. How did this happen, and how has it changed us as a species?

                                    We’ve come to move less and less thanks to amazing advances in technology.

I just watched a brand ambassador video where the teacher shows off her fabulous sit to stand desk, it's a great video except she describes a rather drab existence where she basically lives at her desk. She edits her videos, watches Netflix, surfs the web, teaches classes, interacts on social media, pretty much whatever she does, she does at her desk. 

It may be no surprise but living a life like that can lead to some very undesirable outcomes:

  • Physical inactivity may increase the risks of certain cancers.

  • Physical inactivity may contribute to anxiety and depression.

  • Physical inactivity has been shown to be a risk factor for certain cardiovascular diseases.

  • People who engage in more physical activity are less likely to develop coronary heart disease.

  • People who are more active are less likely to be overweight or obese.

  • Sitting too much may cause a decrease in skeletal muscle mass.

  • Physical inactivity is linked to high blood pressure and elevated cholesterol levels.

Remember, people have been working on their feet as cashiers and all sorts of other jobs for decades. If you're not active enough over a 24 hour period it is doing your body some serious harm.

How to break the inertia.

Getting started is the hardest part. It's mostly about commitment, and forming new habits. Design your new routine.

  • Change your relationship with technology. Scheduling limits is just the beginning, it may be a real eye-opener to try a digital detox.

  • Take a quick walk every day

  • Use an activity tracker such as a fitbit and set up a reminder.

  • Use a set of under desk pedals to get your legs moving while you work.

  • Walk while you talk on the phone. 

  • Try volunteering

  • Get a Hobby

Exercise alone will also not reverse the impact of a sedentary lifestyle.

The biggest solution is NEAT

I chase my kid around all day, this counts as exercise right? No it doesn't though it does count as movement. This is actually called Non Exercise Activity Thermogenesis otherwise known by the acronym "NEAT."

Here are six things to know about NEAT and how it can help you reach your health and weight-loss goals:

  1. Lipoprotein lipase (LPL) is an enzyme that plays a critical role in converting fat into energy. Remaining sedentary for long periods of time can reduce levels of LPL. Conversely, using NEAT to move consistently throughout the day can help sustain LPL levels and help the body maintain its ability to burn fat.

  2. Standing can make a difference. A growing body of evidence shows that sitting still for too long can be hazardous to your health. Simply standing is one form of NEAT that can help increase your daily caloric expenditure.

  3. Daily steps add up. The U.S. Department of Health has been promoting 10,000 steps a day as an achievable goal for daily physical activity. Even if you don’t make it to 10,000 steps, adding extra steps to your day is an important component of NEAT that can burn calories, while adding health-promoting activity to your life.

  4. Walk or cycle for transportation. Have you ever been stuck in traffic during your commute and thought, “There has got to be a better way?” By choosing to walk or ride a bicycle for your daily commute, you can burn significant amounts of energy during an activity where most people spend their time sitting. If you take a bus or train as part of your commute, getting off a stop or two early provides a great opportunity for some extra walking. Most errands are run in close proximity to home, so when you need to make that quick run for baking supplies, and time allows, walking to your destination is a great way to increase your NEAT.

  5. There is cleaning and then there is getting-ready-to-host-a-party or have-your-mother-in-law-over-for-dinner cleaning—we all know the difference. Doing additional tasks around the house or putting a little extra effort into your daily chores can be a great opportunity to increase daily NEAT.

  6. Play with your kids. In this modern era of having an app for everything, there is no app for spending extra time with your kids. If you can carve out even a few minutes for playing catch, kicking a ball or walking down to your neighborhood park, you will be spending precious time with your offspring while racking up NEAT. An additional benefit to playing is that it can also help boost neural activity and cognition, so not only are you burning a few more calories, you could actually be increasing your brain function as well.

The information on this website is for general information purposes only and is not intended to diagnose, treat, prevent, or cure any disease.

The sole purpose of this site is to serve as a resource of online ESL teachers. To educate and promote safe occupational health measures that to enhance the teaching experience.