A very short news item included in the Harvard Health Letter, April 2014, bore the title ‘Sit more, live less‘. This is one of the most important statements you’ll ever read, and hopefully, you’ll take it to heart. Here’s another. The more you sit during the day, the higher your risk becomes for early death due to coronary heart disease (27 percent increased risk) and cancer (55 percent increased risk). Digest that.
Our bodies were designed for physical activity – modern life is designed for convenience. Most of us use our cars instead of walking, even for relatively short distances. Phones and Internet have replaced in-person meetings. Washers, dryers and dishwashers and even power mowers (or lawn services) have taken the physical work out of day-to-day life. Add in hours spent in front of the TV or computer, and you have a recipe for disaster – especially for menopausal women, as evidenced by the findings in a huge number of studies of postmenopausal women.
Menopausal Women and Sedentary Lifestyle Risks
According to a recent release by the International Menopause Society, “All major studies in postmenopausal women have addressed the contribution of physical activity to reduction in cardiometabolic and respiratory diseases.” Maintaining a healthy weight is also an important factor for good health. The British Journal of Sports Medicine just published a study that strongly links high sugar and carbohydrate intake with obesity – putting exercise into a secondary role. A good balance of the two recommendations is ideal. Eat whole, unprocessed foods – more plants and fruits along with healthy, lean proteins. As one professor put it, “You can’t outrun a bad diet.”
That being said, our moms were right about fresh air – get outside and play – it does you good. A clean diet and simply walking regularly can help lower your overall health risks. Grab the kids, your partner and your dog, get outside and experience a great walk! A pedometer or Fitbit is a wonderful accessory to help prompt you to get up and move. You can start small, and gradually build your fitness level. Aim to take at least 10,000 steps per day.
- Walking helps increase your bone health and lower your risk for fractures and osteoporosis, as well as cardiovascular disease and cancer.
- Global data show the majority of people spend too much time sitting, to the detriment of their health
- Data shows sedentary behavior and prolonged sitting increase cardiovascular, breast and other cancers and fracture risks.
- Regular exercise three or more times per week for at least 30 minutes or taking 10,000 steps per day can help lower these risks.
- Individual counseling and a tailored lifestyle modification program like MiraVita Metamorphosis can also help lower health risks.
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