And while the scientific community has recognized this as a real concern, the medical community has not yet classified it as a diagnosable illness. British Journal of Sports Medicine "We&39;ve become so sedentary that 30 minutes a day at the gym may not counteract the detrimental effects of Portable Ice Cube Maker 8, 9 or 10 hours of sitting." ~Martha Grogan, cardiologist, Mayo Clinic "Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression, and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease . Visit a neighbor. Standing a little more each day tones muscles, improves posture, increases blood flow, ramps up metabolism and burns extra calories. indoors. To combat this, follow the 2-5 every 60-90 rule.

Every 60 to 90 minutes get up and move around for 2 to 5 minutes. There&39;s a direct correlation between fitness levels and the amount of time you spend outdoors vs.Add 15 minutes of walking to your lunch menu.Dance. Think about it: People who live outside are by nature more energized, upbeat, and fit.. Repeat 20, 30, 50 or more times. An extra hour of cleanup per week burns enough calories to trim four or five pounds in a year.Rake by hand. A gallon of water weighs more than eight pounds-enough to give your wrist and arms a workout with each pour. Don&39;t use a leaf blower. Move to the music at every opportunity, even if it&39;s just shimmying to music on your own while you wash the dinner dishes.. You&39;ll burn a few hundred calories and strengthen your upper-body muscles. Another great exercise is the "skinny jean". By grabbing a rake instead, you&39;ll burn an additional 50 calories per hour.

Turn TV time into a workout. Whenever talking on the telephone, stand up and if possible, walk or pace. Getting down on your hands and knees to yank out weeds can be part of your daily workout once or twice a week. Every two hours spent just sitting reduces blood flow and lowers blood sugar, increasing the risk of obesity, diabetes and heart disease. Levine, MD, PhD "Prolonged sitting should be considered within occupational health and safety policies and practices just like other elements of posture. Bicycle.Take the stairs.Weed by hand. Dusting, doing laundry, vacuuming, and washing windows can all use up about as many calories as taking a spin on a bicycle. Instead of e-mailing or calling colleagues, take a stroll to their part of the building for some face time when you need to ask a question or solve a work issue. Never be seated while chatting on the phone. Do this also while washing dishes or standing in line.2-5 every 60-90. Repeat at least four times. Sitting Disease is a term that has been coined by the scientific community to describe a metabolic condition caused by the ill-effects of an overly sedentary lifestyle.

When you take everything into consideration, there really is no down side to getting up on your feet! To help get you started, here are some ways to move more during your day, regardless of where you may be: Everyday Habits Walk faster. Walking just two flights of stairs daily burns enough calories to melt six pounds in a year." ~ James A. Press your palms together hard for five seconds, then release. Also, a survey conducted by the Ipsos Study concluded that over 60% of employees were convinced they would be more productive if they had the option to work on their feet. Walk the dog.Get face-to-face at work. In fact, climbing stairs for two minutes, five days a week provides the same calorie burn as a 36-minute walk. And maybe your neighbors will start speaking to you again. Modern office workers are sometimes referred to as "workaholics", working long hours and taking few breaks. Instead of buying overpriced bundles of firewood at the supermarket or having a half cord delivered each winter, channel your inner Paul Bunyan and split the wood yourself. Need to discuss an important matter with a colleague? Skip the conference room, slip on some comfortable walking shoes, and invite them for a stroll. Pull your stomach muscles tight like you would if you were wrestling into a pair of tight jeans. Researchers, however, have this to say: "For people who sit most of the day, their risk of heart attack is about the same as smoking. Studies have shown that skipping breaks or lunch can hamper productivity and even increase mortality. Leaning onto your hands as you weed will build arm, shoulder, and upper back strength. Look for unusual birds." ~ Genevieve Healy, PhD Regardless of whether you consider yourself more science-minded or medical-minded, there are few of us who could argue the benefits of incorporating more activity into our daily lives.Put drinking water in a gallon jug. At work or at home, we often allot 30 to 60 minutes to eat, but eating usually takes just 10 minutes.If you are sitting at your desk right now reading this, you might have what is arguably the most common health problem in Canada today - Sitting Disease. Keep it in the refrigerator, and when you need a drink, pour it out. Dancing is both joyful and healthy; you don&39;t need a dance floor, special occasion, or even a partner to do it. Ideas for the Yard Spend an hour outdoors each week. Practice your golf or tennis swing.Exercise your calf muscles while brushing your teeth. Start in the late summer and put in 30 minutes each weekend (wielding an axe any longer can leave you with a sore back). Spend your extra time walking, not sitting. Next, use commercial breaks during TV shows as a chance to get up and move around. Sit up straight and grab one hand with the other. What to do outside? Pull weeds. Place your feet flat on the floor, then rise up onto the balls of your feet, hold for two seconds, then sink down. Not only is it a good break for your body, it&39;s a good break for your mind too! So what are you still reading for?! Get up and get moving!.Have walking meetings. Mulch the beds.Split your own wood. Bring a small pad and pen to jot down notes, or use the voice recorder on a smart phone. Hold for a 15-count, and then release. Next, straighten one of your lower legs so it&39;s parallel to the floor, and then lower it, switching back and forth between legs for as long as you can do it. Ideas for the Office Talk standing. Pick up the pace each and every time you walk, whether it&39;s going down a hallway, getting to your car, shopping at the mall, or merely enjoying nature. Ideas for Around Your Home Clean up daily