We know that sitting all day increases your risk of a variety of health issues and it is better to get on your feet, if you are able, throughout the day. Using a standing desk, if available, or working a job in which you spend time on your feet is better for your health than one where you sit all day.
Even if you are often up off your seat, however, it’s a good idea to have a goal to work in at least 150 minutes of dedicated exercise each week. Ironically—and this is good news for us all—that can include minutes of seated exercise.
The U.S. Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic activity each week for adults, even those with chronic conditions or disabilities. The National Cancer Institute defines aerobic exercise as “physical activity that increases the heart rate and the body’s use of oxygen,” noting that it helps to improve a person’s physical fitness.
What is “moderate intensity” aerobic activity? The American Heart Association (AHA) shares the following examples:
- Brisk walking (at least 2.5 miles per hour).
- Water aerobics.
- Dancing (ballroom or social).
- Gardening.
- Tennis (doubles).
- Biking slower than 10 miles per hour.
I know that some of you are looking at these recommendations and shaking your head. You want to hold me to my earlier encouragement that seated exercise counts. Referencing the definition above, seated exercise absolutely does count. If it increases your heart rate and your body’s use of oxygen, seated exercise is a great option.
I teach seated (in a chair) classes weekly, and the mobility of students that take the classes varies. Some students would not be able to do a class that requires them to stand, even for a short time, others are fully able to do a class on their feet but admit that they likely would not do so. As a matter of fact, none of my students who take the class via Zoom have physical barriers that prevent them from standing. They simply prefer seated exercise.
Whether sitting or on your feet, movement is what matters—and you are more likely to be active if you are having fun. Here are some of my suggestions to get those minutes in.
- Make a playlist that you cannot help but get up and dance to. Play it at least three times a week and have a blast.
- Have you wanted to try pickleball? You likely have several friends that play and would love to teach you the game.
- Do you love being on the water? Pick an activity in which you paddle or row. We are fortunate to live in a region where you have lots of options and you do not need to own any equipment. In Alameda you can rent a kayak or SUP from Sea Trek or Stacked Adventures.
- I love that an AHA example of moderate-intensity aerobic activity is “biking slower than 10 miles per hour.” Choose a route from Bike Walk Alameda and explore an area of Alameda that you have never been to, as it is not along your normal course.
- Volunteer to walk dogs for Friends of the Alameda Animal Shelter (FAAS). Just be sure that you are walking at a brisk pace, the dogs will not mind.
- If you want to try a fitness class but being in a room with a bunch of strangers may feel intimidating, join me for a Fitness by D’sign Zoom session. You’ll find it fun and a good workout.
No doubt you’ve heard the saying, “Do what you love, and you’ll never work a day in your life.” Along those lines, as a coach, I say, “Pick movement you enjoy, and you will never feel like you are exercising.”
Contributing writer Denise Lum is a Health and Fitness Coach raising her family in Alameda. Contact her via [email protected] or FitnessByDsign.com. Her writing is collected at AlamedaPost.com/Denise-Lum.
