The document discusses the health risks of prolonged sitting and sedentary lifestyles. It notes that compared to previous generations, modern lifestyles involve much more sitting at work, home, and during transportation. Prolonged sitting has been linked to increased risk of diseases like diabetes, heart disease, and even early death. The document provides tips for reducing sitting time, such as using a standing desk, taking activity breaks every hour, and keeping a log to track habits over time.

1. Are you sitting
comfortably ?

2. Since the 1970’s - Screen time has increased dramatically

3. Compared with our parents or grandparents,
we are spending increasing amounts of time
in environments that not only limit physical
activity but require prolonged sitting—at work,
at home, and in our cars and communities.

4. ‘British researchers
believe sitting for long
periods of time can
increase the risk of
diabetes, heart disease
and even death.’
http://www.bbc.co.uk/news/health-27305330

5. ‘Being sedentary was about as
much of a risk to physical health
as not doing enough exercise’
http://www.webmd.boots.com/healthy-ageing/news/20140219/health-risks-sitting-down?page=2

6. A sedentary lifestyle and lack of physical
activity can contribute to or be a risk factor for:
!
Anxiety
Cardiovascular disease
Mortality
Deep vein thrombosis
Depression
Diabetes
Colon cancer
High blood pressure
Obesity
Osteoporosis
Lipid disorders
Kidney stones
Spinal disc herniation (Low back pain)
http://lifehacker.com/this-graphic-explains-all-the-health-hazards-of-sitting-1595834900
http://en.wikipedia.org/wiki/Sedentary_lifestyle

7. So, what can we do about it?

8. Desk Exercises
http://www.forbes.com/pictures/efkk45efdje/best-exercises-to-do-at-your-desk-2/

9. … Sitting for 8 hours a day at our job
may be inevitable, but it is the extra
sitting outside of work that can greatly
exacerbate this into a more serious
problem….
http://visual.ly/sitting-killing-you

10. Gentle pedalling while:
!
Watching Netflix
Gaming on PS
Reading
!
!
Email - Inbox shovelling
Long conference calls*
500 miles this year
*Don’t get out of breath!

11. Sit-standing desk
!
4-5 hours a day

13. Form Habits
~ 66 days
3 stages:
The Honeymoon
The Fight Thru
Second Nature
http://jamesclear.com/new-habit
http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html

14. Keep a log
!
“you can’t really manage what you don’t measure”
http://jamesclear.com/new-habit
http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html

15. The Quantified Self

16. Data, APIs, IFTTT
https://ifttt.com/fitbit

17. Walk a longer route

18. What you can start doing tomorrow:
!
- standing up for at least few minutes every hour
- do some gentle stretching exercises at your desk
- take the stairs
- walk a longer route

19. Thank you
for your
time
@bseymour