If you think you sit too much while working from home, you probably do.
A study found that just one hour of sitting increased the rate of metabolic syndrome by 26%. Metabolic syndrome is basically a group of risk factors that raises your risk for heart disease, diabetes, and stroke.
If you already have at least three of these risk factors, you qualify as having metabolic syndrome: 1) A large waistline, 2) A high triglyceride level, 3) A low HDL cholesterol level, 4) High blood pressure, and 5) High fasting blood sugar.
Whether you have any of the risk factors mentioned above or not, we simply weren’t meant to sit as much as we do. It’s easy to do when you work from the comfortable home you created for yourself.
If you want to increase your productivity, decrease your aches and pains, lower your risk of metabolic syndrome, or shed some unwanted fat, consider committing to my five “movement snacks”:
Set a timer every hour during your workday. When the timer goes off, no matter what you’re doing, stop, get up, stretch, and get your blood flowing.
Stand every time you’re on the phone. This includes when you’re leading sessions (talking) and when you’re a participant (listening).
Just because it’s there, doesn’t mean you should use it. The only way to avoid the temptation of sitting is by being aware of it. When you see an empty chair, before plopping yourself down on it, ask yourself if it’s absolutely necessary that you use it. If not, then don’t.
Get out of the house at least once a day for a walk. The fresh air and change of scenery will help you move your body and clear your time. Return back to your home office feeling better, both physically and mentally.
Drink 1/2 of your body weight in ounces of water each day. Think that’s a lot of water and it’s going to have to make you get up and go to the bathroom often? Great! That’s the point. If you’re drinking the right amount of water for you (again, 1/2 of your body weight in ounces), you will have to get up and walk to the restroom regularly.
You’ll want to get to the point where you’re incorporating all five each workday. Don’t feel like you have to start doing all of them perfectly today. Instead, start with the one you find will be the easiest to start implementing today and then continue to build in the rest as you create these new healthy habits.
Will you commit to creating a new “movement snack” habit today? If so, you’re on your way to more productivity, less pain, a lower body fat percentage, and a more joyful self!
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