Spirit of Women magazine is a national publication presented to women by hospitals and their physicians. The magazine provides up-to-date, evidence-based healthcare information and promotes our hospitals as leaders in women's health excellence.
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17 w w w. s p i r i t o f w o m e n . c o m S U M M E R 2 016 S P I R I T O F W O M E N SHUTTERSTOCK protecting their pelvic floor from the hazards of too much sitting, according to Hollie Neujahr, a physical therapist affiliated with Swedish Medical Center, Denver. Knowing why you should move, creating cues to increase activity and making it a natural part of your day will go a long way to support your wellbeing. THE PERILS OF INERTIA When you sit for extended periods of time, your body "freezes up" along with enzymes that are responsible for normal cholesterol and normal blood sugar, says Dr. Pamela M. Peeke, the Maryland-based author of "Body-for-LIFE for Women: A Woman's Plan for Physical and Mental Transformation" (Rodale Books, 2009). Excessive sitting also has the potential to fatigue or overwork the small postural muscles of the pelvic floor, according to Neujahr, and sitting less may be beneficial for preserving bone mass too. "Trading one to two hours of sitting for load-bearing exercises, weights and walking … could improve your bone health," says Neujahr. Weight gain may be more of an immediate issue, according to Dr. Schilling. "[When you're] standing you burn three times as many calories as when you sit," she explains. GET A MOVE ON Ideally, you want to replace long periods of sitting with breaks every 30 to 60 minutes where you're up and moving, say experts. If you drive to and from an office desk job, sit when you're home and sleep for eight hours a night, for example, you're probably experiencing a deficit of activity. "Think of ways to increase activities," says Dr. Schilling, who adds that as a radiologist she could spend a lot of time seated, but with her new desk that elevates, she can stand three to four hours a day while reading images. "It feels great standing," she says. GYM TIME Although going to the gym promotes good health, it can't make up for an otherwise sedentary day. "You can't counter all the effects of inactivity by going to the gym for one hour," says Dr. Schilling. But that doesn't mean you should stop working out. A workout is positive—it builds a "hot metabolic fire," says Dr. Peeke. Then "you have to stoke it, not by going back to the gym every hour, but by getting up every hour, moving around," she says. To remind yourself to move, try setting a watch to buzz every 55 minutes, as Dr. Schilling does. Or, look for small things to add to your routine, such as dancing to music on your iPhone for a few minutes on and off during the day, as Dr. Peeke recommends. • When health concerns limit your activity Some health conditions can make standing or getting up from a seat uncomfortable or even painful. With uterine prolapse, for instance, you may be concerned that standing or moving will worsen the condition. "People do worry about this because prolapse tends to be more bothersome during [and] after exercise, at the end of the day when fatigue hits [or] when the busy day is over and people are paying more attention," says physical therapist Hollie Neujahr, affliated with Swedish Medical Center in Denver. But staying seated won't improve pelvic health, says Neujahr, who recommends seeing a medical practitioner if you have diffculties. Pain from arthritis can also be a strong inducement to sit. But again, you're not supporting your health if you're not active. You can and should look for ways to move that are easier on your joints, such as swimming or using a stationary recumbent bicycle. "The key is to adapt. No matter what's happening, you have to adapt and adjust," says Dr. Pamela Peeke. 10 steps to sitting less 1. Stand while talking on the phone at home or at the offce. 2. Have walking meetings with colleagues or friends. 3. Get lunch at a standing-only restaurant. 4. Walk around the block during break time, rather than sitting in the offce lounge. 5. Get your child's attention by going to his or her room, not shouting. 6. Don't pile things up at the end of the staircase for one big trip. Take them up or down one item at a time. 7. Use television commercial breaks to dance or walk around the room. 8. Cook a meal standing at the stove. 9. Cruise the supermarket aisles to get in more steps and fnd healthful ingredients. 10. Move around while waiting for the computer to warm up or while your search engine works. "[When you're] standing you burn three times as many calories as when you sit." ~ Dr. Kathy J. Schilling, Boca Raton Regional Hospital, Boca Raton, Fla.