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This site is an archive of our Well Written Blog posts until April 2020. For the most up-to-date content visit NWIJournal.com.

The opinions and thoughts expressed here those of the authors and do not necessarily correlate with those of the National Wellness Institute. Read more.


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Study Reveals Most Effective Ways to Overcome Negative Effects of Sitting

Posted By NWI, Monday, October 5, 2015

We all know by now that sitting has a substantial negative effect on our health, but many experts are still unclear on how to avoid and reverse those negative effects when so many people work in careers that seem to necessarily be tied to working at a desk.

A recent investigation at Health Psychology Review tested a variety of ways to get sedentary workers out of their chairs. Their findings largely found that the most effective ways to get sedentary employees moving was less about focusing on exercise and more about focusing on monitoring sitting time. Employees who were educated about the dangers of prolonged sitting were more likely to participate. Some of the more effective techniques to get employees out of their chairs included monitoring sitting time by setting an alarm for every half hour, setting goals for limiting sitting time, and incorporating sit/stand desks at work.

Less effective in combating low-movement working habits were programs that focused solely on exercise.

To read the whole study, click here.

Tags:  employee wellness  Health  Sitting  Worksite Wellness 

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Get Up!: Yet more research that sitting is “an epidemic,” even when we exercise regularly

Posted By NWI, Monday, February 2, 2015
Updated: Thursday, January 22, 2015

The amount of time a person sits during the day, regardless of how much they “move” during the day, is associated with a higher risk of heart disease, diabetes, cancer, and death. This new research was published in the Annals of Internal Medicine in January 2015.

The authors did however find that although all sitting is associated with negative health implications, those negative implications are more pronounced in individuals who are less active when not sitting.

The target, according to the researchers, is to decrease sedentary time by two to three hours in a 12-hour work/commuting day. Strategies to achieve this goal could include walking at lunch and on breaks; if you work in an office, getting a standing desk; taking frequent standing and stretching breaks (at least one an hour); and, finding ways other than a personal vehicle to commute to work(public transportation, walking, biking).

The first step, report the study authors, is to monitor sitting times because once we start counting, we're more likely to change our behaviors.

University Health Network (UHN). Sitting for long periods increases risk of disease and early death, regardless of exercise. Retrieved on January 19, 2015 from www.sciencedaily.com/releases/2015/01/150119171701.htm.

Tags:  Disease  February 2015  Physical  Sitting 

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Why NOT sitting still is good for you (July 2011)

Posted By National Wellness Institute, Friday, July 1, 2011
Updated: Thursday, December 27, 2012

Researchers at Queen's University in Canada recently published findings linking our "figityness" to our overall cardiovascular health. The findings were published in the Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine. Activities that the researchers refer to as incidental physical activities (IPA) are associated with cardiorespiratory fitness. The intensity of the activity seems to be particularly important, as is a cumulative 30-minute increase in moderate physical activity throughout the day.

To increase your IPAs, here is a list of fun activities you can incorporate into your everyday life:

  • Skip to pick up your ringing phone
  • Wash your car
  • Clean
  • Garden
  • Stand while talking on the phone, you can even throw in some squats
  • Contract your butt muscles while watching TV, driving or working on the computer
  • Walk your dog…do some leg lifts when your pooch stops to sniff
  • Step from side to side or sway while standing at the counter cooking
  • Play with your kids
  • Walk to an colleagues office instead of phoning or emailing
  • Bike to a friend's house
  • Mow the lawn
  • If possible, walk to the nearest restaurant for a dinner out
  • Work in a standing position for five minutes every hour if your job requires you to sit
  • replace chairs with exercise balls
  • Roll your head from side to side
  • Flex and move your feet while sitting
  • Add you own!

Source: For more information on the research cited in this story visit: Queen's University

Tags:  Exercise  July 2011  Physical  Sitting  Weight Loss 

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