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February 19, 2010
In Today's Issue
- No Gym Bodyweight Workouts For Your Best Body Ever
- Sitting Too Much Can Kill You
- 1 Quick Technique To Burn More Fat
No Gym Bodyweight Workouts For Your Best Body Ever
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Sitting Too Much Can Kill You
Dear Reader,
The new warning from health experts is that sitting, especially for prolonged periods, is deadly.
Even if you're exercising on a regular basis, sitting at work, in school, in the car, in front of a computer or TV all add up - and not in a good way.
Figures from a U.S. survey in 2003-04 found we spend more than half our time each day sitting.
Worrisome because preliminary findings from several studies point to time spent sitting as increasing the likelihood of heart attack or death.
In an editorial that appeared earlier this month in the British Journal of Sports Medicine written by Dr. Elin Ekbolm-Bak and colleagues, the suggestion is plain that authorities take another look at definitions of physical activity and highlight the dangers of prolonged sitting.
We're all aware of guidelines for a minimum amount of physical activity (at least 150 minutes per week of moderate to vigorous intensity exercise).
We all know that being active cuts your risk of obesity, diabetes, heart disease as well as helping you manage stress, improve your immunity and help you get more restful sleep.
But recent research has found that long bouts of sitting and lack of whole body muscle movement can undermine all you're doing to stay healthy.
What's more, there's nothing out there about limiting the time spent in a seated position, and this is a dangerous oversight in the opinions of the Swedish scientists.
"After four hours of sitting, the body starts to send harmful signals," says Elin Ekblom-Bak of Stockholm's Swedish School of Sport and Health Sciences. Sitting for a long period causes the genes regulating the amount of glucose and fat in the body to start to shut down. Even if you exercise or would be considered "in shape" by others, a long stretch at your desk isn't good for your body.
In fact, a study published in 2009 tracked more than 17,000 Canadians for almost 12 years and found that people who sat more had a higher death risk, and it didn't matter if they exercised or not. "We don't have enough evidence yet to say how much sitting is bad," points out Canadian study leader Peter Katzmarzyk of the Pennington Biomedical Research Center in Baton Rouge. "But it seems the more you can get up and interrupt this sedentary behavior, the better."
Continues below...
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Sitting Too Much Can Kill You Continued...
Dr. Ekblom-Bak agrees and recommends a five-minute break from sitting every 45 minutes.
Stand up; move around for several moments before resuming your seat (and your work). Remember, Mother Nature designed our bodies to be active, recognizing and working with this is a step toward achieving lasting good health.
The idea that sitting too long is bad for you isn't all that new. There's a condition known as deep vein thrombosis (DVT), the medical term for when blood thickens and clumps together to form a clot in a vein that's deep in your body.
And while most DVTs happen in the lower leg or thigh, they can also be found in other parts of the body. The clots can either partially or completely block the flow of blood, bringing swelling, pain and hypertension. The danger here is that a blood clot like this can break off and travel through the bloodstream. If it reaches the lungs it can cause a pulmonary embolism (potentially deadly) though the condition is treatable with blood thinning medications.
Experts from the World Health Organization offer a smart solution while more research is being done. Spread out your daily workout into smaller, but still intense, sessions rather than doing it all in one shot.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://news.yahoo.com/s/ap/20100120/ap_on_he_me
/eu_med_dangers_of_sitting
Editorial in British Journal of Sports Medicine:
http://press.psprings.co.uk/bjsm/january/sm67702.pdf
NIH info on deep vein thrombosis, DVT:
http://www.nhlbi.nih.gov/health/dci/Diseases/Dvt/DVT_WhatIs.html
Pennington Biomedical Research Center:
http://www.pbrc.edu/
Peter Katzmarzyk, Pennington Biomedical Research Center, leader of Canadian study:
http://www.pbrc.edu/Post_Docs/Mentor_Bio.asp?EmployeeID=3418
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