The Dangers of Prolonged Sitting

You May Want to think Twice Before Grabbing That Chair

I bet you never thought “the chair” could be a deadly weapon against your health.  Well, you may want to think twice before “copping a sit” for hours on end in front of that television, computer or iphone.

Time to Move

Here are a few facts and statistics as to why:

  1. Sitting for extended periods of time can raise the risk of developing Type 2 Diabetes, heart disease and premature death, even for people who meet their daily exercise requirements recommended by health professionals.
  2. If you sit for more than 3 hours each day, your risk for kidney disease increases.
  3. Sitting too long can cause what is called “nonalcoholic fatty liver disease.” Yuck!
  4. Sitting for more than 6 hours a day raises your risk of death, even if you workout!  For men, 6 hour a day sitters who exercise increase their death rate another 18% higher than those who sit under 3 hours a day. For women, 6 Hour a day sitters who exercise are 37% more likely to die over 14 years then those who sit less than 3 hours a day. Holy Smokes! If that isn’t incentive to get off that tush, I don’t know what is!
  5. Every hour you sit in front of the T.V. your life expectancy is slashed by 22 minutes.
  6. Watching T.V. for 6 hours a day can take 5 years off your life!  Is there anything good enough on television to watch for 6 hours anyway?

What if I am not watching television for 6 hours a day, but I have to sit all day at a computer and desk? Is it all hopeless for me? Nothere is good news for those of you who do sit at work daily and that good news is this.

Get up and walk for better health

Interrupting long periods of sitting with as little as 2 minute breaks doing some light or moderate activity such as…

  • walking around
  • getting up from your desk and moving
  • going for a walk at lunch

…helps control glucose and insulin levels. In addition, you will provide better circulation and help in preventing chronic joint and muscle pain from simply sitting all day every day. That’s right…sitting can cause pain and body issues along with internal health issues! Now that alone is worth getting up and moving!

Stay out of the Death Trap and cut your risk factor for mortality by moving off and away from the chair. It will add years to your life and keep you far healthier in the long run…And…it just may keep that “derriere” from expanding as well!

 Need more incentive and motivation to get off that chair and move? Come join the AVC Elite Training Crew by not only getting in top notch physical condition, but extending your life keeping disease and illness at bay. 

4 Common Weight Loss Mistakes

Have you ever tried – and failed – to lose weight?  You are not alone.

Weight Loss MistakesBut the good news is that you can achieve the weight loss you desire in three simple steps. And equally important to maintaining a healthy weight is avoiding common traps we all face. Explore these four common weight loss mistakes and you’ll be prepared to embrace the three steps to long-lasting fat loss I’ll cover following.

Mistake #1: Calorie restriction

When you restrict calories by eating next to nothing, fasting or using liquid/juice diets, you might initially take off some pounds. But then your body catches on to your game.
Then you go into starvation mode in order to preserve your fat stores in case no more food is coming for a while. As a result, your fat burning metabolism slows WAY down to keep you alive on less food.

This means you start losing less or no weight at all even though you are eating next to nothing. Plus, when you stop severely restricting calories and eat your “old way” again, your body will burn even FEWER calories than it did before because you slowed down your metabolic rate. So you put the weight back on and then some.

Mistake #2: Fad diets

Same thing applies when you eliminate food groups from your diet, use meal replacement bars or shakes (like Slim Fast) or try to trick your brain into thinking you’re full (e.g. Sensa).

Your body is smart and knows that it needs complete nourishment. That means proteins, whole grains, veggies, fruits and good fats.

If it doesn’t get everything it needs, the starvation mode is triggered as previously discussed. It doesn’t matter if “shakes” you drink have a bunch of vitamins added to them. Your body knows the difference between synthetic nutrients and those that come naturally from food.

Our bodies are designed to best use nutrients as they occur in a complete, real food. Anything less than that will make your body feel as though it’s not nourished properly…and leave you feeling hungry all the time.

Mistake #3: Just Eat LessJust Eat Less

When someone who eats large meals or always has seconds and thirds tries to simply to cut back and eat less, they’re pretty much miserable. Eventually they start sneaking a little more, then a little more, and soon they’re right back where they started.

Or they eat try to eat their dinner on a luncheon-sized plate…but pile it 6 inches high! Or they might successfully eat less at meals but cave into snacking later on, which completely negates any calorie savings they may have achieved by eating a smaller dinner.

Some people even take the dramatic approach of having gastric bypass surgery–so your portions are automatically “controlled” because your stomach is a fraction of its original size. Sadly, the success rate of this about 2% rarely working and can be downright dangerous.

Mistake #4: Meal plans

Some diets take the work out of meal preparation and planning by having you buy their pre-packaged meals and foods. This can be VERY costly and often are processed foods to boot..bad news!

As long as you stick to eating their prescribed meals, you will probably take in fewer calories and Iose weight. But as soon as you’re “on your own” again, guess what happens? Yup, the weight comes right back on!

So what can you do if you desire to lose and keep weight off both safely and effectively?  Stay tuned as next I’ll share the three steps to permanent fat loss.

How much do you move daily?

So, you do a great job training and working out consistently, but what about the rest of your day?

Working at Desk JobHow much of the remainder of your day is spent sitting? Whether it is due to a desk job, a long commute to and from work, or sitting in front of a computer, it is important to take a look at your daily physical activity as well.

A growing body of research is showing how hours of prolonged sitting is shortening our life span significantly and that’s even if one is very active and exercises on a consistent basis!  One study revealed that uninterrupted sitting for 6 hours a day can shave as much as 5 years off of one’s life!

Exercise is critical to our physical well-being which is a given, but exercise alone does not counter the damaging effects of remaining motionless for hours on end. According to Marc Hamilton, an inactivity researcher at the Pennington Biomedical Research Center, “excessive sitting causes electrical activity in the muscles to drop which in turn can cause a cascade of harmful metabolic effects” including:

  • The body’s calorie burning rate plummets to about 1 calorie a minute
  • Insulin effectiveness drops in a single day which can lead to an increased risk of developing Type 2 Diabetes;
  • The enzymes responsible for breaking down fats and triglycerides in the bloodstream lower which in turn will result in a drop of levels of HDL (the good cholesterol); and,
  • There is a statistical link between prolonged sitting and chronic kidney disease,  cardiovascular disease and cancer.

Do you have a desk or computer job? Get up, stand up and move around periodically throughout the day.  Even the smallest of movements will help. Don’t let a busy schedule or time constraints prevent you from being healthy and fit.

Add healthy years to your life and…keep moving. Looking for a perfect combination of personalized instruction, encouragement, motivation and results? Let’s talk about how AVC Elite Training may be right for you.