Issue link: http://www.e-digitaleditions.com/i/465328
C M C S c o n n e c t i o n s 2 N D q u a r t e r 2 0 1 4 By Jill Sharp, RNC-NIC T here is a new phrase going around that you might have heard: "sitting is the n e w s m o k i n g ." W h a t d o e s t h i s mean? Researchers have found that people that sit in excess, eight hours or more daily, are at an increased risk for cardiovascular disease, diabetes, depression, cancer and increased mortality. In a 2012 study published in the International Journal o f B e h a v i o r a l N u t r i t i o n a n d P h y s i c a l Activity, researchers reported that people spent an average of 64 hours a week sitting, 28 hours standing, and 11 hours milling about (non-exercise walking). Researchers recommended that people should have 150 minutes of movement a week, even if you exercise on a regular basis. W h y i s s i t t i n g s o b a d a n y wa y ? Well, prolonged sitting slows the body's metabolic processes. Those p r o c e s s e s i n c l u d e f a t b u r n i n g capacity, circulation and glucose uptake. This means that not only is your body functioning at a reduced efficiency during prolonged sitting, b u t y o u r j o i n t s , m u s c l e s , a n d nerves are at risk for injury during ill-postured static sitting. What should I do if I sit in an office all day? Fo r t u n a t e l y, t h e r e a r e m a n y options and suggestions to help reduce our risk of developing the "sitting disease." Here are 10 quick tips: 1. Try to get off your chair and on your feet every 30 minutes 2 . U s e a s m a l l e r c o f f e e c u p o r w a t e r g l a s s t o e n c o u r a g e f r e q u e n t t r i p s t o r e f i l l y o u r d r i n k 3. Go for a walk, march in place, or perform some simple jumping jacks 4. Download StandApp on your Android or iOS, which will allow you to set a stand reminder and offers exercise recommendations 5. Break up the day by walking and using the stairs instead of the elevator 6. Stand while talking on the phone 7. Take a walk with friends around the building 8. Stand during your lunch break 9. Hold a walking meeting (don't just sit around a desk/ conference table) 10. Take this advice home with you and do the same outside of work hours Sitting at our desks is practically unavoidable in many jobs, but we can reduce the risk of falling into the sedentary trap of the "sitting disease." We just need to be aware of the risks to our health from prolonged sitting and then proactively take steps to improve our daily sitting habits. Let's take a stand together! 10 Quick Steps to Avoid Sitting Disease 2 S Visit JustStand.org to view the full sitting disease infographic. The Sitting So Much Should Scare You Infographic by Ergotron is licensed under a Creative Commons Attribution 3.0 Unported License.