Reduce Sitting Time, Increase Movement Time!

The two basic components of the concept of physical activity and health; It is to reduce the time spent sitting during the day and to increase the time to move.

Especially during the pandemic period, our work, lessons and social life can be handled almost without getting up from where we sit, mostly with electronic devices such as computers, phones, tablets. This situation, which is good in terms of taking care of things that need to be constantly grown, may not be good for physical health.

There is a big difference between sitting or sitting still for too long and moving very little. Sitting for long periods of time creates a physical stopping effect on the body and the metabolism puts itself into standby mode.

You can develop awareness of how much time you spend sitting. For example:

How many hours a day do you sit while watching TV?

How much time do you spend sitting in the car, bus, plane, train while traveling during the day?

How long do you sit without a break while working at a computer or studying at a desk?

How much time do you spend sitting or lying down while reading books, magazines, newspapers, etc.?

Do you watch a two or three hour movie without getting up, or do you take breaks from time to time?

How much time do you spend sitting around browsing social media?

Yes, maybe we can be in a constant ‘rush’. However, this rush may not always be physical. We may be traveling by car for hours and staying in traffic while reaching a place. We may be doing our work and our lessons from the desk. However, it will be beneficial for us to realize that this is not an ‘active lifestyle’ and make changes.

In such cases, you can resort to activities defined as Non-Exercise Heat Generating Activities (EOA).

For example:

While working at the desk, getting up and sitting in one hour intervals, creating a reminder for this if necessary.

Making sure you are in an active posture while sitting.

When you are going to talk on the phone, make the call standing up and walk around during the conversation, using headphones if necessary.

Standing up and taking breaks while reading a book, magazine or newspaper, maybe looking out the window for a breather or changing your reading place.

Stretching every hour, walking down the aisle while traveling on an airplane. If possible, get off the train one stop before the bus and walk home.

Dealing with daily household chores.

Putting the trash away from your desk, at least at a distance where you can get up and throw it away.

fidgeting, spontaneous stretching.

Take out the trash.

Going for a walk with your pet.

Even these seemingly simple activities have enormous effects on cardiovascular and metabolic health.

Forcing people to engage in physical activity for health or forcing themselves prevents the perception of pleasure and pleasure from physical activity.

The fact that most people who start a diet ‘I have to exercise,’ also prevents the feeling of relaxation.

Focusing on how the body feels when it moves and how it makes you feel during and after exercise will increase efficiency and contribute to mind-body health.

There are components to mindful exercise—exercising by prioritizing how your body feels without judgment, comparison, or competition.

These:

Increases the feeling of regeneration rather than the feeling of exhaustion or fatigue

Strengthening the mind-body connection

relieve stress

Giving real pleasure and enjoyment

You can listen to your body internally and look for activities that you might enjoy. For your own good, you can adopt an exercise program that you decide for yourself and if necessary, you get professional support from trainers.

You can think about and research the effects on your physical and mental health.

It has long-term effects such as increasing bone density, improving cognition and memory, gut microbiota, increasing gray matter ratio in the brain, and creating satiety clues.

You can observe the short-term situations that it adds to your quality of life.

For example; It can have effects such as improving mood, gaining strength and balance, regulating appetite, and increasing sleep quality.

According to the World Health Organization, moderate or severe for 75-150 minutes per week in adults; Make sure it includes at least two muscle-strengthening exercises.

In addition to these, exercises that improve balance should be performed at least three times a week in the elderly.

Remember to pay attention to how you feel while doing these. Consider the changes you experience on a daily basis and consider that they will add to you in the long run.

Your body may sometimes need a break, rest, and recuperation. When you notice such times, let go, don’t feel guilty. When you do not give the body rest time, your risk of injury may increase.

Sitting less and moving more, making regular and good exercise a habit is very valuable for your life.

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