Indoor Health: How to Stand it!

Okay, okay. I’m still working on my titles!

Note: the following post refers mostly to people who have ambulatory use of their legs and feet. Please note there are modifications for those who have limited or no ability to walk.

One of the dangers we face as indoor dwellers is something I found quite surprising. Most of us are up to date on the now conventional wisdom that humans need 30 minutes of activity per day. This activity doesn’t have to be training for a marathon or high impact aerobics— in fact, walking is one of the best exercises you can do. Walking is not only an excellent low impact activity that you can build distance and intensity over time, but it is also a great way to practice getting out your front door. If you have a back door or backyard, that’s a good place to start, too. There is more in-depth information on starting a walking routine here.

So, here’s the surprising part: sitting, statistically, has one of the strongest correlations with health problems and even early death. People with an innate tendency to sit are far more likely to do so if there is a place to sit nearby (no doy, right?). The point is, our homes are filled with furniture designed for sitting, so, chances are, time spent in doors is largely spent sitting. 

An excerpt from the Mayo Clinic website says the following: Any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful. An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking. However, unlike some other studies, this analysis of data from more than 1 million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting. Another study found that sitting time contributed little to mortality for people who were most active. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

In summation, further study is needed to find out what the dangers and effects of sitting really are, but a good rule of thumb is to find ways to stand, walk, or somehow ambulate as an alternative to sitting, when and where applicable.  

People with agoraphobia and other extended time home dwellers are also way more likely to be sitting in front of some type of screen. The statistics on screen time are all over the place, some say 4 hours on average and others claim as many as 11, but the truth is, the less connected we are with the physical world, the more likely we are to be looking at a tv, computer monitor, tablet, phone, etc. And we do so— that’s right— sitting down. 

If you are not ready to begin venturing out into the world outside, there are always places to start inside. The simple act of beginning to pace during phone calls, setting an alarm on a clock, smart watch or smartphone to get up every thirty minutes, or installing some sort of exercise equipment can get you started. You can work yourself up to 30 minutes a day by starting with 5 or 10 minutes, and making a daily or weekly goal to hit the 30 minute mark. you can even break the activity up into 3 10 minute segments, although there is some debate about keeping heart rate up for a period to 30 continuous minutes total. Either way, finding 30 minutes a of activity a day is of great physical benefit, and is easier than you might think.

In addition, physical activities such as walking have a wholistic benefit that goes beyond moving your body and getting your heart pumping. 30 minutes a day is also associated with better sleep and reduced anxiety. Taking medication may be an important part of managing your physical and mental health, but activity is associated with a natural effect of making people feel better, rest better, and have less anxiety and depression. 

Maybe there’s a good way you can find to read and post while you’re standing or moving around! Examples are setting your phone or other screen up (safely) in front of a stair climber or walking in place. Also, I encourage you to track your screen time here by setting an alarm to nudge you every 30 minutes, or using a smart device as a monitor.

Let’s try it together! Post about your attempts and progress here, and let’s contribute encouragement and ideas about how it’s going.