There is great news for those who hate to exercise! You can kick-start your metabolism with this simple goal. Sit Less.
Rather than sweating for additional hours at the gym, begin to reset estrogen (and insulin) by sitting 90 minutes less each day.
Several recent studies confirm the wisdom of reducing sedentary time—and even suggest it might be better than a vigorous workout.
These studies looked at patients with insulin resistance and found that the people with the least amount of time spent sitting, including time sitting at your desk or watching television, had lower blood sugar and cholesterol levels in addition to other risk factors for cardiovascular disease and diabetes.
The benefit to health persisted for those who sat 90 minutes less than the control group, even after adjusting for time spent exercising. While these studies do not prove a cause and effect between sitting less and reversal of estrogen dominance and insulin resistance, they suggest that we may need to redesign the current recommendations of 150 minutes of vigorous exercise per week for people with diabetes and ideally one hour per day, according to the Institute of Medicine of the National Academies and the International Association for the Study of Obesity.
Vigorous exercise improves your mood, energy, brain, and focus, but it plays only a
minor role in weight loss because it boosts appetite.
For each of the below suggestions, check with your primary clinician before performing any of the sit less suggestions provided below as the number of reps and the type of exercise should be unique to your needs and health status.
Sit Less with These 6 Tips:
- For those who spend a great deal of time sitting at a desk, do a set of push-ups or jumping jacks before sitting down. Make sure that the amount of exercise you are doing is approved by your primary clinician as the number of reps and the type of exercise should be unique to your needs and health status.
- Do not sit when on the phone. At the very least, you should be standing. Once you are standing, you may find your legs take off walking laps around the house, office, or outdoors. It brings a whole new understanding to “phone it in.”
- Work at a stand-up desk. A standing desk is a great solution as it ensures you will not sit while working. This can be especially useful for those who work from home or who have an active human resource department.
- If you need to sit, work in sprint-recovery cycles. Set a timer on your smartphone that rings after fifty minutes. When the alarm goes off, get up and move for 10 minutes. Some suggested activities would be to sprint a few blocks near your home or work, perform a wall sit, or do a few abdominal crunches.
- Drink lots of filtered water. Ideally, 60 or more ounces per day will make you get up to pee roughly once an hour, which will also help you stay active and limit sitting.
- Consider getting a treadmill desk. The idea is you walk slowly while working at a standing desk.
While you sit less and move more, consider combining a sit less resolution to a detox program such as 7 Day Detox or the Estrogen Reset. Coming soon!
To further support your body on your sit less resolution. Consider adding the
Joint Health Kit to your daily regimen!