This document discusses reducing sitting time at work and increasing physical activity. It recommends breaking up prolonged sitting by standing more, taking walking breaks, and doing seated exercises at the desk. The guidelines suggest 150 minutes per week of moderate-intensity aerobic activity in 30 minute sessions or vigorous activity 3 times per week for 20 minutes each. Breaking up long sitting periods can improve health by reducing risks of early death and diseases like heart disease.
8. Improve your sitting posture
• Gravity is working
on us all the time.
• Think tall: imagine
a string on top of
your head, pulling
you up.
• Do seated
exercises.
9. Do seated exercises, if you
can’t stand
• Neck rotation
• Shoulder shrug
• Wrist rolling
• Open and close
fingers
• Resisted bicep
curls
• Toe raises
• Forward bend
• Rotate spine
• Side stretch
• Knee to chest
• Knee lifts, foot
back
• Sunshine!
10. We can now sit in a better
posture
BUT …
… sitting for long
periods is bad, and
seats are EVIL.
EVIL!!
12. What has happened over
time
• Increases in
inactivity
• Decrease in
activity
13. Why is sitting so bad?
• Each 1-hour increment in sitting time
was found to be associated with an
11% and an 18% increased risk of all-cause
and Cardiovascular Disease
mortality, respectively (Dunstan et al
Circulation 2010).
• Less time sitting prolongs life (Hidde
et al Arch Intern Med. 2012).
14. This is what happens when
we sit for periods>1 hour
• Electrical signals to legs
shut down.
• Calorie burning reduces
1% per minute.
• Good protective
cholesterol drops 20%.
• Blood sugar starts to
rise.
• Insulin effectiveness
reduces.
15. Avoiding
sedentarism/sitting
• Don’t sit for long
periods of time.
• Break up your
sitting as much as
you can.
• Introduce
inconvenience
into your daily
life!
• What can you do to
break up periods of
sitting and introduce
inconvenience?
16. How can we stop sitting so
much?
• With partner: how can you Introduce
inconvenience into your daily
life?
• Here’s one idea: put a yellow sticky on
your computer saying ‘Get up every
hour!’
Get up
every
hour!!
17. Some solutions!
• Stand for a time
to work.
• Have meetings
standing.
• If you chair a
meeting, get
group to stand
every hour.
18. More solutions!
• Install a screen
saver to stop
working every
hour.
• Walk to water
station and
printer.
• Stand up to talk
on the phone.
22. Aerobic Exercise
• What is aerobic
exercise?
• What does it do
for our health &
well-being?
23. Aerobic Exercise &
Fitness
• Activities which
increase your
heart and
breathing rates.
AND
• Which you can do
continuously for a
fairly long time.
Decreases your risk of :
• Early mortality
• Heart disease, stroke,
diabetes
Also improves:
• Weight management
• Functional
independence
24. Guidelines: Aerobic Fitness
• Moderate intensity activity for 30
minutes on at least 5 days per
week (150 mins per week
MINIMUM)
OR/and
• Vigorous intensity activity for 20
minutes on 3 days per week
• 30 mins can be done
in 3 × 10-minute
bouts!
25. BORG Scale: How it should feel
7 VERY VERY LIGHT A
DODDLE
8
9 VERY LIGHT A
SKOOSH
10
11 FAIRLY LIGHT NAE
BOTHER
12
13 SOMEWHAT HARD PECHIN
14
15HARD WABBIT
Overload
16
17 VERY HARD PUGGLED
18
26. Try to build in 30 mins
walking
• 3 × 10 minutes × 5
days = minimum
recommendations
for health
• Only 150 mins per
week!
• Needs to be at 100-
130 beats per min!
• (‘Staying alive’, Bee
Gees = 104 BPM)
27. Have you found this useful!!
Perhaps you might donate a small
sum to the Hospice?
Website : www.svh.co.uk
St Vincent's Hospice
Midton Road,
Howwood,
Renfrewshire PA9 1AF
Tel: 01505 705635
