MARY GANZEL: Get up and get moving this summer

If you’re plopped on a bed, couch, or chair right now you might have what is arguably the most common health problem in America today – sitting disease. That might sound silly but it can have serious risks. Prolonged, morning-to-bedtime sitting, doctors call it sedentary living, has been shown by researchers to play a significant role in many of the most troublesome health issues of our time, from obesity and heart disease to diabetes to depression.

Although participating in a formal exercise session is one way to make time for moving more every day, you have many options, especially during the summer months. Just being up and about throughout the day can be healthier for you than doing one moderate to rigorous workout several days a week. It makes sense, when you think about how we used to live, walking and working all day. In fact, other than for athletes and soldiers, the idea of “working out” never existed until just a few decades ago!

Adding more movement throughout your daily routine to a formal exercise session will result in greater health benefits. Whether you have a full time job, stay at home, or are retired, there’s ways to move more. Try some of the suggestions below to boost your energy and burn calories.

When walking from one destination to another, walk faster. Whether it’s going down a hallway, getting to your car, shopping at the mall, or merely enjoying nature, make a conscious choice to walk faster. It burns more calories in a shorter amount of time, strengthens leg muscles, is great for your heart and lungs, and benefits your attitude and sense of vitality. You’ll also get things done more quickly, leaving you extra time to finish a job, a chore, or spend time with family.

How many times have you chosen to take the elevator to the first, second or even third floor instead of walking the stairs? While working at the University of Kentucky many years ago, a class participant named Diane told me she did not exercise, however, one day I noticed her legs were muscular and mentioned it to her. Diane told me she worked at a three story building on campus that did not have an elevator. I asked how many times she took the steps daily, and she indicated at least five to seven times a day. Taking the stairs is an easy option to add more movement to your day. Walking just two flights of stairs daily burns enough calories to melt six pounds in a year. In fact, climbing stairs for two minutes, five days a week provides the same calorie burn as a 36-minute walk. Consider setting yourself a quota of say, 60 stairs per day (a typical staircase has 10 steps, so that’s six flights).

If steps aggravate your knees and walking on flat ground is better, then try adding 15 minutes of walking to your lunch menu. At work or at home, we often allot 30 to 60 minutes to eat, but eating usually takes just 10 minutes. Spend your extra time walking not sitting.

Many of us turn on music in our homes at some point of the day. Move to the music at every opportunity, even if it’s just shimmying to music on your own while you wash the dinner dishes. Dancing is both joyful and healthy; you don’t need a dance floor, special occasion, or even a partner to do it.

When at home, tidy up daily. Don’t wait until the weekend to clean your home. Dusting, doing laundry, vacuuming, and washing windows can help burn calories and tone your legs and upper body muscles. An extra hour of cleanup per week burns enough calories to trim four or five pounds in a year.

Instead of sprawling on the couch, turn TV time into a workout. Sit up straight and grab one hand with the other. Press your palms together hard for five seconds, then release. Repeat at least four times. Next, straighten one of your legs so it’s parallel to the floor then lower it, switching back and forth between legs for as long as you can do it. One hour of TV usually has fifteen minutes of commercials. Try walking up and down your steps to your second floor the first commercial break. On the second commercial stand up and sit down slowly 10 times followed by 10 pushups and repeat. Get out of the house on the third commercial and walk around the house. Commercials are around three minutes in length so make every minute count.

If you own a home or live in a neighborhood that has safe streets or bicycle routes, spend at least thirty to sixty minutes outside every day enjoying the outdoors. There’s a direct correlation between fitness levels and the amount of time you spend outdoors vs. indoors. People who stay outside are more energized, upbeat, and fit. What to do outside? Walk the dog. Practice your golf or tennis swing. Look for unusual birds. Bicycle. Visit a neighbor. Work in your yard – when doing yard work, do as much of it as you can by hand – this will build arm, shoulder, and upper back strength.

If you work a desk job, talk and stand at the same time or pace the office. Walking meetings are also great. Slip on some comfortable walking shoes, and invite coworkers for a stroll. Build relationships with colleagues by walking to their office to ask a question or solve a work issue versus always emailing or calling on the phone. Take five minutes each hour to stretch, move around, and perform different “office exercises”. Google office exercise and see what pops up.

We all have to make a conscious effort to move more. It’s easy to sit instead of move. However, this causes our muscle to weaken and causes overall deconditioning. Sitting disease can make the fun activities we want to do over the summer with family and friends much more difficult and less pleasant for everyone. You were created to move, so chose to move more this summer.

Mary Ganzel is senior program director at the Albany Area YMCA. She has a master’s degree in exercise physiology from the University of Kentucky and has worked in the fitness industry for more than 25 years. She’s been certified through multiple national organizations over the years as a personal trainer, exercise test technologist, health promotion director, group exercise instructor, Cycle Reebok instructor and Pilates instructor through Cooper Institute, American College of Sports Medicine, American Council on Exercise, Aerobic Fitness Association of America and the Young Men’s Christian Association.