Do you find yourself sitting at a desk all day? Do you spend hours at a time in front of the computer? Have you been trying to be more active but don't know where to start? If so, you're not alone. A recent study has found that sitting all day is associated with a higher risk of death. But don't despair, because the same study also found that walking can help reduce this risk.
Introduction to the Study
A new study has been conducted by researchers from the University of Sydney in Australia. The study looked at the effects of sitting for long periods of time on mortality rates. The study was conducted over a 10-year period and included more than 200,000 participants between the ages of 45 and 75.
The researchers found that sitting for more than four hours a day was associated with doubling the risk of death from any cause. They also found that walking for 30 minutes a day was associated with a lower risk of death from any cause.
Statistics of Sitting All Day
The statistics of the study are quite alarming. According to the study, people who sit for more than four hours a day have a twofold increase in the risk of death from any cause. This is compared to those who sit for less than four hours a day. This is true even if the person is physically active.
The study also found that the risk of death increases with the amount of time spent sitting. For example, those who sit for more than eight hours a day have a threefold increase in the risk of death from any cause.
The Dangers of Sitting All Day
The dangers of sitting all day are real and significant. Sitting for too long has been linked to an increased risk of obesity, diabetes, heart disease, and even certain types of cancer. It has also been linked to an increased risk of depression, anxiety, and other mental health issues.
The study also found that sitting for long periods of time can lead to a decrease in function, which can also lead to an increased risk of death from any cause. This is because when we sit for too long, our bodies don't move and our muscles don't get the exercise they need.
Benefits of Walking
The study found that walking for 30 minutes a day was associated with a lower risk of death from any cause. This is because walking is a form of physical activity that can help to improve cardiovascular health, reduce body fat, and improve muscle strength and endurance.
Tips to Incorporate Walking into Your Daily Routine
If you want to start walking more often, it's important to make a plan. Here are some tips to help you incorporate walking into your daily routine:
Set a goal to walk for at least 30 minutes a day.
Make a schedule for when you will walk each day.
Wear comfortable shoes and clothes that are suitable for walking.
Set time aside for walking each day and stick to it.
If you have a dog, take them for a walk.
Invite a friend to join you for a walk.
Try different routes to keep things interesting.
Listen to music or an audio-book while you walk.
Exercises to Do While Walking
When you're walking, you can also incorporate some simple exercises to help strengthen your muscles and improve your balance. Here are some exercises you can do while walking:
Get an arm workout: Use an exercise band while you walk and tone your arms at the same time. An exercise band is lightweight so you won't get tired lugging it around.
Arm circles: Swing your arms in small circles.
High knees: Lift your knee up to your chest with each step.
Lunges: Step forward with one foot and then lunge down with the other foot.
Squats: Stand with your feet shoulder-width apart and lower your body into a squat position.
Ways to Motivate Yourself to Walk
If you find yourself lacking the motivation to walk, there are some things you can do to help get yourself motivated. Here are some tips to help you stay motivated:
Set realistic goals. Start by walking for 10 minutes a day and gradually increase the time.
Reward yourself for reaching your goals.
Make walking a social activity. Invite a friend or family member to join you.
Change up your routes. Try different routes to keep things interesting.
Track your progress. Use a pedometer or fitness tracker to track your steps and measure your progress.
Listen to music or an audiobook while you walk.
The Psychological Benefits of Walking
Walking has been linked to a variety of psychological benefits. Studies have found that walking can reduce stress and improve mood. It can also help to reduce feelings of anxiety and depression. Walking can also help to improve concentration and focus.
In addition, walking can help to improve self-esteem and body image. Studies have found that walking can help to reduce body dissatisfaction and improve body image.
The Physical Benefits of Walking
In addition to to improving cardiovascular health, reducing body fat, and improving muscle strength and endurance. Walking helps to reduce the risk of developing certain types of cancer and other chronic diseases.
Moreover, walking can help to improve posture and balance. It can also help to improve joint mobility and flexibility.
Conclusion
In conclusion, sitting for long periods of time has been linked to an increased risk of death. However, walking for 30 minutes a day can help to reduce this risk. Walking can also have a variety of psychological and physical benefits, including improved mood, reduced stress, improved cardiovascular health, and improved muscle strength and endurance.
WALK SITTING OR STANDING WITH ARTHRITIS WALKING WORKOUT DVD! Exercise band included.
If you're looking for a way to be more active, walking is a great place to start. When you can't walk outdoors, walk indoors with a beautiful garden walk in the Arthritis Walking Workout DVD. You don't have to have arthritis to get the benefits of this walk.
So, get up and get moving! Walking can help you to live a longer and healthier life.