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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Tips to Get Your Employees Moving

Good news – not everyone needs to work up a sweat. The Journal of the American College of Cardiology recently published new research that suggests even minimal exercise can significantly improve an individual’s cardiovascular health. The research is significant because it found that even individuals who fall short on moderate to vigorous exercise can significantly reduce their rate of mortality.

This is good news for employers who want their employees to be more active. It can be difficult to motivate employees to exercise and there are many individuals who are tied to their desks throughout the day. And while exercise is still one of the best methods for the prevention of heart disease, every bit of movement helps. Simply standing more than two hours per day is associated with a lower risk of cardiovascular events than sitting all day.

The US Department of Health and Human Services recommends 150 minutes of weekly moderate exercise or 75 minutes of weekly vigorous exercise, but approximately 50 percent of Americans fall short of this weekly recommendation. For those employees who fall short, small movements can help – and eventually these employees may be interested in pursuing more vigorous activities.

Employers can work with their wellness provider to offer other options for movement such as stretching classes, standing desks, yoga or walking meetings. Employees can also be encouraged to walk away from the computer and stop by a colleague’s office rather than using email, to take advantage of the stairs when available, to park their car further from the entrance to the office building or to stand at their desk when on the phone. Small intervals of movement can help improve overall employee health and reduce the risk of cardiovascular problems.

Wellness Workdays works with companies at all ranges of the exercise spectrum and meets your employees where they are -- weekend warrior, moderate exerciser or inactive. We have helped thousands of employees to move more and make it part of their everyday life. Contact us to learn more about what we can do for your employees.

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Visit Wellness Workdays for more information about our worksite wellness programs