Sitting Slows Metabolism – How to Not Sit Still?
10 Tips to Stop Sitting Still
By Wendy Bumgardner, About.com
Sitting still might be killing you. In the short run, it may be slowing your metabolism so you burn less fat when you finally get up and exercise. That is the concern of Dr. Marc T. Hamilton in a paper published in the journal Diabetes.
How Sitting Hurts Us
Dr. Hamilton contends that our lifestyles have led to longer and longer bouts of sitting. We sit at work in front of the computer, then sit at home watching TV or surfing the internet or gaming. The average hours of sitting are increasing even as waistlines are expanding. He believes the research supports his theory that these are linked.
The longer you sit, the slower your metabolism remains even when you later exercise. He points to a study that shows that fat-burning is slowed by prolonged sitting. Beyond that, he speculates that sitting turns off protective mechanisms that keep us from developing some chronic disease.
“Sitting time and nonexercise activity have been linked in epidemiological studies to rates of metabolic syndrome, type 2 diabetes, obesity, and cardiovascular disease,” Hamilton concludes.
9 Tips to Stop Sitting Still
If you find yourself sitting for hours a day, try these ways to add more activity. #1 Wear a Pedometer: Pedometers are great motivators to add more steps to your day.
First wear it a few days to see what your average step total is.
Then aim to increase it by 2000 steps each day. Each week, try to increase the total of each day by another 1000-2000 steps. Once you reach the goal of 10,000 steps per day, you will have achieved the recommended amount of activity.
#2 Set a Get-Up Break Each 30 Minutes: Set a timer to get up and move every 30 minutes for 2 to 5 minutes. This can be as simple as getting a glass of water, doing a few stretches, or straightening up your desk. #3 Use an Exercise Ball as a Chair: For a portion of your sitting time, sit on an exercise ball. This will help activate your core and leg muscles even while sitting. It is best to use the ball for short periods of time at first and to alternate it with a good ergonomically-designed desk chair. The ball will also come in handy for doing a few exercises during your get-up breaks. #4 Pace While On the Phone: Stand up to take and make phone calls. The phone can be a good cue that it is time to stop sitting. Even a couple of minutes of pacing will help break up the sitting time.
# Don’t Make Things Too Convenient: Don’t surround your desk with everything you will need in easy grabbing distance. Place items further away so you will need to get out of your chair to get them. #5 Get a Treadmill Desk: Walking slowly on a treadmill while working on the computer is becoming a real option as more and more people are using laptops and wireless internet. A pace of 1 mile per hour or less allows you to continue working while getting away from sitting. # 6 Take Meetings Outside Your Office: Rather than having people come to you, get up and go to their office or invite them to meet while strolling. #7 Get Up and Talk Rather than Emailing or Messaging: Do you email people who are just a short walk away? Go see them face to face once in awhile. #8 Sitting on a Long Commute?: Find ways to add in walking before or after a long commute ride sitting in a car, train, or bus. Park further from your office. Get on or off a stop early and walk the final stretch to or from your destination. # 9 Switch to a Wii: Gamers should consider getting hooked on active Wii gaming rather than sitting. Wii is being effectively used in nursing homes and rehabilitation facilities. It can help those of us don’t have physical challenges but who are still too inactive to get into the action as well.
I have had this treadmill desk for a few months now and I have not used it as much as I planned.
But wait, I have a good excuse. I have sciatica. I had to stop running and speed walking with my friends
because it was kicking up something bad.
I get a steroid shot about once every two years and oddly enough that seems to contain it. I am way over due for another shot so maybe that is part of the problem.
After I walk about an hour my hip area hurts. If you read about my first day, I overdid it by walking fast and doing 6 miles! Bad idea. It just felt so good to be moving while working.
I still stand and work at least a few times a day and I love that. I hate sitting in my chair all day.
Sometimes when I stand up, I am so stiff it shocks me.
Those of you who work all day on the computer know what I am talking about.
I think when you are so focused you don’t realize your are sitting so still.
(other then our hands flying across the keyboard) Which is pretty funny to me, since I flunked typing in school 3 times! I am pretty darn good now.
Now that is a giveaway to my age. I am in my 40’s and we did not have computers when I was in Jr. High and High School. Well I think they started a class when I was still in HS, but it was a new thing for sure.
More of the nerd type computer science stuff. My friends lived on the same block as Steve Jobs when he
were inventing computers in garage.
Anyway here we all are now, all of us have them and everyone uses them. Pretty amazing.
I am still walking on the treadmill but under 1 mile an hour. Maybe I should stretch out first.
I like to walk backward while talking to people, like my kids, it feels great to use different muscles.
Try it and tell me what you like about using your treadmill workstation!
I’ll be buying a treadmill soon. What are the most important features to look for
Treadmills are among the most popular exercise machines. When you’re buying a treadmill, keep these points in mind:
Motorized vs. manual. A motorized treadmill is easier to use than is the manual variety. A motorized treadmill allows you to adjust the speed for walking or running. It’s difficult to walk briskly – much less jog or run – on a manual treadmill.
Horsepower. Higher horsepower treadmills generally run more smoothly and are more durable. Look for a treadmill with at least a 1.5 horsepower, continuous-duty motor. If you’re planning to run on the treadmill, choose a treadmill with at least a 2.0 horsepower, continuous-duty motor.
Stability. The treadmill must be sturdy enough to support your weight, and the handrails should be easy to grip. While the treadmill is running, stomp your feet on the belt. There should be no groaning, grinding or hesitation in the motor. The treadmill should feel solid, not wobbly – even at an incline.
Size. The platform or belt should be both wide enough and long enough for comfortable walking or running. If space is an issue, look for a treadmill that folds up when not in use.
Safety features. Make sure the treadmill is equipped with an emergency shut-off key, clip or tether.
Programming features. The control panel should be easy to read and adjust while the treadmill is running. Consider which programming features are important to you – such as programmed workouts that vary speed and simulated terrain – but don’t invest in features you’re not likely to use.
Noise level. Make sure you’re comfortable with the noise level of the treadmill, especially if you plan to watch TV or listen to music while you exercise.
Warranty. Make sure you understand the warranty details.
Above all, remember that you’re buying a treadmill to make it easier to fit physical activity into your usual routine. The best treadmill isn’t necessarily the most expensive or the most advanced – it’s the one you’ll be most likely to use regularly.
The Difference Between Home Treadmills vs. Health Club Treadmills
From Fred Waters
A treadmill for commercial use must stand constant daily usage. Generally they are built like a tank. A treadmill for home use is a whole different story. Rather than running for 10 hours a day, it may only get used several hours a week. These are just a few guidelines that are important when purchasing a home treadmill. Buying the right treadmill now will prevent you from have to buy again in the near future.
How Much to Spend for a Home Treadmill?
A good treadmill is not cheap. Most people do not know what a home treadmill cost. They may have seen the Icon treadmills in Wal-Mart for several hundreds dollars and have the conception that is what is a starting price. Wrong!
Treadmills are machines that if used regularly, take an excessive beating. That’s why if you want a home treadmill that will last, you’re going to need to shovel out a few bucks. I would recommend for a good walking treadmill that withstand regular use, you start somewhere in the $1,000 range.
On the other hand, you don’t need to spend $3,000 on a home treadmill that you will use occasionally for walking. Unless you have an obsession for big, expensive toys.
How Will You Use the Home Treadmill?
Are you training for a marathon, or do you like to casually walk? The difference can mean a couple of thousand dollars in cost.
* Treadmill for Marathon or Half-Marathon Training: Individuals training for a marathon will need a treadmill that has a longer deck, powerful motor and in general is built for abuse. They may also want a variety of challenging programs to motivate and enhance their performance.
* Treadmill for Exercise Walking: A person who occasionally walks can get by with a treadmill that is shorter in length, has an 18-inch wide belt, a medium size motor and an overall design that accommodates moderate use.
What are Your Short-Term and Long-Term Fitness Goals?
You may initially plan to only use your home treadmill to walk several times a week, but who knows where you may go from there. As you progress you could start walking or jogging 5 or 6 times a week. Will the model you plan to purchase now holed up under that constant strain? It’s easier to spend a few hundred extra dollars now, then to have to get rid of your current model, and purchase a home treadmill that can withstand your future fitness goals.
What is the Weight and Height of the Treadmill User(s)?
When you run on a treadmill the impact is 2 1/2 times your body weight. The impact from walking is considerably less. Therefore individuals who weigh in over 200 lbs need to consider a treadmill that can withstand the additional impact. Most treadmill manufacturers overstate their weight limit by as much as 50-75 lbs.
* Treadmills for Users Over 250 Pounds: If you are in the 250 lbs range you better find a model that claims to at least handle a 300 lbs user. Look for models that have a deck that is around and 1-inch thick. A ½-inch deck may break from users that are hefty.
* Treadmills for Taller Users: Taller users need a home treadmill with a longer walking surface. If you are a walker and over 6-foot you would probably want a treadmill that has a minimum 52-inch walking surface. Running, you should have at least 54-inch If you are over 6’2″ consider some of the stretch models that at in the 60-62″ range. It should be noted some manufacturers rate the length of their treadmills by the deck. What is not factored in is the part of the deck that is covered by plastic shrouds. In reality the actual walking surface may be several inches shorter. You want to go by the actual walking surface for an exact length.
My son is in the 5th grade. He is a video game kid. He loves the Wii, Sony Playstation, and his Nintendo DS.
I enjoy playing those with him myself. Neither of us is into exercise. We tried to get him into soccer, baseball,
and we go boating and knee boarding, but he likes to sit on the tube and be pulled.
So it has been a pleasant surprise to discover he loves using the treadmill desk. He is on there more then me. He does his homework while either standing or slow walking, he plays some online games and watches
Youtube videos and rarely sits at his desk anymore.
I don’t know about you, but I think that is great. I haven’t heard anyone discussing the benefits this may
have for kids.
Kids Can get fit using the treadmill workstation desk too!
Well, I started this blog about 3 months ago. I had it going pretty well and then I got hacked and I kept meaning to repost all my work and I didn’t.
So imagine my surprise when I am perusing a gossip website, (dlisted) under the Sept 23rd Tuesday, and he has treadmill workstations for his “Caption This” section.
I see the photo of people walking on a treadmill and I click the link to the NYT article and there is this blog mentioned in the story.
I had 5300 visits, (not page hits) unique visits on the 18th and I was compltely unaware.
As a website designer that is frustrating. I am always working on other peoples sites and blogs and of course my stuff comes last. Now I am rushing to redo the blog and get way more info on here for you all.
Thanks for stopping by and please leave me a comment and tell me what you think. If you have created your own treadmill workstation send me a photo and your story and I will publish it!
My first words of wisdom on using your new treadmill desk would be this,
do not walk six miles your first day.
I did that and my legs hurt the next day, my knees hurt and I was walking like an old lady (not there is anything wrong with that).
Since I usually go full speed ahead with anything I attempt, this is not a surprise.
It felt so great to be moving and working and I was going so slow I really thought
it was hardly having any effect on my body.
I sat and worked on my other computer the day after.
Then yesterday I just stood and worked instead of moving.
This is working out well since one of the things I had looked into was a standing workstation.
I find it quite nice to stand while I am working.
I am just so sick of sitting all day.
So just a heads up for you, start off slower then I did!
This weekend I was watching T.V and I saw a news segment on this treadmill desk, workstation idea.
I have been working online since 1999, so my butt has being doing the slow spread of the desk bound.
I also have been gaining an average of about 1.6 pounds a year! (thank you fitday for helping me keep track of that.)
Of course you all know as we age, our metabolism slows down. I have found that to be very true.
I am not a huge eater and when I try to diet-no matter what the diet is, I suddenly must have- carbs, veggies, cake, candy, bread, cheese, you know whatever I am not suppose to be eating, I need and crave desperately.
I found dieting over the years has actually caused me to gain weight!
So when I saw this idea, I loved it.
I immediately got onto the web and started to check out “treadmill workstations, treadmill desks, treadmill at work” etc..
Well I found that guys treadmill desk and OMG, it cost’s $1,600!
Heck no, I think not.
I mean really, especially after I saw some of the homemade ones online.
I knew I could DIY (do it yourself) on this one. I could create or build my own treadmill desk.
I started wandering around my house eyeballing anything that might work.
Boards outside, old pictures from walls stored in closets, foam board, and bed trays.
I have always been very frugal, so I tend to keep things around a bit before I get rid of them.
Most of them were not wide enough. I needed something at least 35 inches across.
In the backyard, ready to take to the thrift store, I had this little student desk that no one
seemed to want to use in my house anymore. I think we bought it at Target or Walmart for around
$100.00. ( and only a few years ago, such waste!)
It looked perfect. I unscrewed the top and laid in on top of my treadmill. Then I used a few bungee cords to secure it.
It works like a dream. Slightly slanted and nothing is falling or tipping over at all. I have tons of room and
today was my first day using it and I walked 6 miles without even thinking about it.
I felt so energized and better at the end of the day.
I found talking on the phone no problem at all.
I actually had to kick up the speed a little to 1.3 miles an hour since the orginal .5-1 felt too slow as I grew used to it.
I know I am going to stick with this.
I was a waitress for 12 years and on my feet all the time and then after that the only exercise I have ever stuck to in my life was running, ( 2 miles a day, no more!) then I got shin splints and couldn’t run anymore.
I tried power walking for a year and had sciatica kick in and still have issues with that on and off.
Then I tried just walking a mile a day with my dog, and was bored out of my mind.
Plus I live on some very steep hills so it really isn’t very fun.
This treadmill work station is perfect for me.
I was already thinking of trying one of the stand up desks, since I am sick of sitting all the time.
This is for me! I fully expect to lose that nasty 15 pounds I have gained the last 10 years.
I got out my arm weights and did a few reps while reading the news online.
I was thinking-gosh you could design a whole exercise program for using the treadmill while you work. I tried walking backward for about 10 minutes and that felt good and used different muscles. I even tried sideways walking. Of course you cannot work while doing that.
Anyway I decided starting this website and blog would be a fun change of pace, since I do that for a living (askmepc-webdesign.com)
I would love to hear from anyone else trying this out or anyone who has their own ideas and cheap or frugal ways to build your own treadmill workstation.
Send me your stories and photos and I will post them online, ( with links back to your site if you want)
I will also be keeping track of my fitness and weight loss and sharing it online here with you.
