Move More to Stay Young

A new study in the American Journal of Epidemiology reviewed nearly 1,500 women with self-reported levels of physical activity. Those who were the least active showed the greatest markers of aging. That means couch potatoes actually age faster than their physically active counterparts. It also means that staying active – as simple as walking 30 minutes every day – can help promote healthy aging. Making small changes such as standing more and sitting less can have a big impact on health. Along with the daily thirty minutes, here are some tips to move more and stay young.

Use a standing desk: It is easy to be sedentary, especially during the workday when you are bound to a desk. Sitting too much can cause posture changes that lead to back pain and increase the risk of chronic diseases. One way to combat the sedentary desk blues at the office is to utilize a standing desk, which has become widely available for purchase. A variety of stands are also available for extending the height of traditional desks. Be creative and make your own standing desk by using a stool or a stack of books to prop up a laptop.

Take small breaks every hour: Getting up and moving each hour will improve focus and increase blood flow. You may find you spend less time at your desk, but are more productive. Take a walk around the office, stretch or do some quick exercises by your desk. Set a reminder in your calendar to take frequent activity breaks.

Move more every day: Small changes throughout your day add up over time. Challenge yourself to increase your activity wherever you go by taking the stairs instead of the elevator, parking farther away and going for walks more often. Begin and finish your day with a walk, run or some stretches. Swap out sedentary activities for more active ones. Try listening to a book on tape while breathing some fresh air on a walk, hike or run. Make being active a social event by inviting friends to join. Remember every little bit counts!

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