It is extremely common in today's world that jobs force you to be stationary rather than move.
The American Heart Association indicates more than 80 percent of all U.S. jobs are sedentary jobs, indicating little to no physical activity is required to successfully perform job duties. More so, according to the U.S. Bureau of Labor Statistics, in 2016, roughly 39 percent of individuals' workdays were spent sitting in their job setting. In 2021, nearly 44 percent of individuals' time was spent sitting throughout their workday. Although that may not seem like much of an increase with time spent sitting at work, with a 10 hour workday, that brings the total up from 3.9 hours sitting to 4.4 hours sitting. Therefore, almost half the workday is spent sitting rather than actively moving; this is not including time sleeping, eating, watching TV, etc.
Sitting too much consistently through the weeks, months and years of your life can result in an increased risk for cardiovascular disease, obesity, cancer and more. It is essential to the human body and mind to be moderately to vigorously physically active at least 150 minutes throughout the week, as exercise releases positive endorphins in the brain and a feeling of an overall better sense of well-being and quality of life.
Moving more often in a day does not have to entail a 30 minute to an hour trip to the gym two to three times a week. Simply taking the long way to the bathroom, kitchen, mailbox, etc. multiple times in a day helps to increase the number of steps you are taking and decrease the time spent sitting.
Going to a gym is not for everybody but moving is. If one cannot walk due to a disability, there are other ways to get moving too. Doing arm exercises, such as arm circles or arm raises, helps to increase the heart rate and get your blood flowing. There should never be an excuse to not get moving, as we all should strive to engage in some sort of daily physical activity.
One thing I like to ask people when we first meet is what the average day looks like for them. This way, I can get a better idea of what they choose to prioritize in their life. As I wish everybody would mention exercising, they don't. I challenge everybody to move a little more than what they did the day before. On top of that, I challenge them to be more mindful of moving their body more and more each day.
If you, or somebody you know, does not enjoy exercising, then participate in something they do like -- but at a faster pace or intensity. For example, walking at a faster pace or going outside with friends and family to play yard games is another great way to exercise without making it feel like a workout.
In the main scheme of things, exercise is great for both the mind and body. God gave us all one body; therefore, it is essential we do what we can to keep it going at the best rate possible. The healthplex offers great resources, professionals and assistance to help everyone achieve maximal benefits when it comes to exercise. Beyond the gym, doing activities outside or with friends and family is a great motivator when it comes to being active. Whether it's getting up every 30 minutes from an office job to take a lap around the building, investing in a standing desk or doing chair exercises to help strengthen your core, being mindful about exercise is key to benefiting your overall well-being. Get active, stay motivated and do everything you can to make yourself better every day.
Brenden Brown is an exercise specialist at Capital Region Medical's Sam B. Cook Healthplex. He has a Bachelor of Arts in Exercise Science, is a certified personal trainer through the National Strength and Conditioning Association and is a certified Rock Steady Boxing Coach. He loves to help people of all fitness levels improve their health through movement.