Sedentary Jobs Kill
by Cil Burke BSN
If you have a sedentary job, your job is killing you.
Even so, I don’t see many of us walking in tomorrow and saying “I quit!”
Not many people work purely for pleasure and besides, is there any truth to this idea? Does sitting really kill?
I first saw this “sitting kills” suggestion in a nifty Mashable infographic. The facts were laid out as Mashable does, with clever ADD inducing graphs and charts, complete with arrows and large writing that skitter frenetically down the page.
I clicked down the page, as the author suggested, in order to burn more calories (as opposed to using the laziman’s ‘scroll’ button).
The facts about our jobs:
- 80% of Americans work at sedentary jobs
- 6.5% of Americans meet US minimum physical guideline requirements at work
- In 2012, 20% of jobs required some physical activity, down from 50% in 1960
- People with sedentary jobs are twice as likely to die from heart disease as those with active jobs
The facts about us:
- Americans burn 140 fewer calories/day than 50 years ago=14.6 pounds/year weight gain.
- 1 in 3 Americans is obese
- Obese people sit 2.5 hours more per day than thin people
We’re more productive at our jobs and at home because we use computers and their electronic cousins.
Here’s the point: There are down sides to this big butt inducing, sedentary, and heart killing productivity.
I like the more efficient part of my life (my laptop, TV remote, garage door opener, etc.). I like it a lot.
What can I do about my sedentary job?
The American College of Sports Medicine (ACSM) is the professional organization of personal trainers (paid sadists) have guidelines on how much exercise is necessary to counteract our killer sedentary jobs:
Hitting the gym for 3o minutes after sitting 8 hours: not enough. Huh?
To lower mortality rates by 60%, walking is not enough. Sedentariness (maybe it’s not a word, but it is definitely a lifestyle) is detrimental even among those who meet current exercise guidelines.
What do these ACSM experts recommend to offset the effects of your extremely productive day, AKA TV/monitor sitting?
- At work or at home, get up every hour and walk around or stretch or lift a paperweight (or any other handy weighty object)
- Adults should get four types of exercise every week: cardiovascular, resistance, flexibility and neuro-motor (balance promoting).
- Adults should get 30 minutes of moderate intensity exercise 5 days a week.
- Adults need resistance exercises 2-3 times a week.
- Do stretching exercises 2-3 times a week
- Adults (not just seniors) should do balance exercises 2-3 times a week to reduce the incidence of falls.
If this sounds like a lot, well, compared to what most of us do, it is. But you are here learning how to save for retirement, why not make these changes to improve your chances of being around to enjoy it?
It’s,,,, humph, really oohh, just a few tweaks ummmmm here and there hmmmmm. (I’m working on that paperweight resistance training, ok?)
Reader Questions: Is your job sedentary and what are you doing about it, besides dying early????
Cil Burke BSN-THE Millionaire Nurse!
“Like” me please!
My goal is 1000 Facebook likes before the end of the year. Please hit the “Like” button and help me reach my goal.
Follow Cil @cilburke
Follow Dean @DrDeanBurke