TIPS

Move and Stretch

We all find ourselves in prolonged periods of sitting - whether it's during long drives, desk-bound workdays, air travel, or binge-watching TV series. It's become so pervasive that the average adult spends approximately 9.3 hours per day in a seated position, surpassing even the time spent sleeping.

Dubbed as "the new smoking," sitting carries significant health risks:

  • Sitting escalates the risk of mortality by up to 40%.
  • Calorie burning drops to a mere 1 per minute upon sitting.
  • Enzymes crucial for fat breakdown plummet by 90%.
  • Electrical activity in leg muscles diminishes.
  • Levels of beneficial cholesterol dip by 20% after just 2 hours of sitting.
  • Insulin effectiveness decreases by 24% within 24 hours, elevating the risk of diabetes.
  • Individuals with sedentary occupations face double the incidence of cardiovascular disease compared to those with more active roles.
  • Sitting is remarkably energy-efficient, contributing to weight gain and obesity.

Recognizing the detrimental effects of prolonged sitting is crucial for our overall well-being. Let's stand up for our health and incorporate more movement into our daily routines!

The top twenty tips you will thank me for later:

1. always wear sunscreen - winter, summer, indoor & outdoors

2. always take an omega 3 supplement - nobody ever eats enough oily fish

3. dry skin brushing daily - our lymphatic system is more powerful than we yet understand

4. daily probiotics - not just after anti biotics.Our gut produces 95% of serotonin in the body

5. exercise daily - 30-50minutes - this will protect your brain like nothing else can

6. eat much, much more plant foods - and as many colours you can find

7. water water water - even slight dehydration reduces memory as well as metabolism

8. smile often... invest in a new toothbrush every few months

9. blueberries really IS worth the fuss and the money (frozen more affordable)

10. surround yourself with healthy, active balanced, positive, happy people

11. stop procrastinating saying I will start tomorrow, or Monday or after Christmas

12. sleep well and if you do not- search for and find answers to your sleep issues

13. de worm yourself as well as your pets once a year

14. spend time in nature - as often as you can. breathe deeply, breathe mindfully

15. keep a journal - it can be a food-, mood- , activity or what ever you choose journal .

16. be accountable with things that matter - find a friend , a group, an app.

17. stop feeling guilty about time / years wasted - but at the same time- do not waste anymore

18. be thankful for an absolutely awesome and resilient body and brain

19. eat slowly - you will eat less!

20. strive for progress(baby steps) - not perfection. ...never give up!