Even for us, we find it a challenge to pull ourselves away from the computers blogging about living actively as boomers. Fitness irony, right? There’s always one more email to answer or that quick post to enter. Next thing you know — wham! Sitting on the Dock of the Butt for hours on literal End!
Can you handle reading about leaking fat cells? Then read to the end. Ewwwwww.
If your challenge is finding exercise time with all the sedentary work you are laboring under, ponder this: If you are not reaching your goals, it boils down to only two reasons – either not enough Motivation or Education. Motivation you have to get from yourself; Education is coming at you live in the next paragraph without further commercial interruption (unlike the sitting interruption we are aiming for. Oops that was a break right there).
Your preadipocyte cells (pre-fat cells waiting in the wings) turn into full-fledged fat cells faster and in greater number when the body is “actively inactive.” That means you are working at being sedentary for hours at a stretch. Existing fat cells reload with more fat as well. Insert loud horror movie scream here!
When muscles — such as glutes, in this case — are in a stretched position for an extended time, the cells in those muscles “leak” and “drip” lipids. Yes, that’s another word for “fat.” The weight of the body increases lipid production via a process called “mechanical stretch loading.” For those who like the science behind growing behinds, read these two articles on sitting causing fat gain. Brace yourself for the educational story about fat cells lurking and invading our muscles as we innocently plunk our hinies in one spot too long. Believe me, you will be motivated to sit less after reading the research results.
ACTION: Are you sitting as you read this? We thought so. Time to stand up and subscribe so you can enjoy moving more, sitting less, and aging actively. Enter your email in any of the subscription boxes; claim your bonus while you’re at it.
Kymberly Williams-Evans, MA
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Vibrant Influencer Network compensated us for this post. Of course all opinions are our own, and the research results are from unrelated, independent sources.
For every minute you walk briskly, you can reap a potential gain of one to seven extra minutes of life! Midlifers especially benefit from putting in at least 150 minutes a week of moderate exercise (such as brisk walking or a cardio class). If you increase your intensity to a strenuous level, you can double the effect, according to a recent study on exercise and lifespan.
Holy smokes, but that is fairly astounding and under your control! For instance, if 150 minutes of a Low Impact group fitness class can offer you a 1-7 return, then a 75 minute high intensity run or elliptical workout would give you 14 minutes of extended lifespan for every minute you huff and puff your sweaty, baby boomer way to long life!
Kymberly: Let’s imagine you are like one of the women in my older adult classes who protested when I shared this Fun Fit Fact in the Forever Fit Cardio class I teach: “I don’t want to live longer. What if those extra years are dependent, lonely ones?” Understandable fear and question.
No doubt you have heard the adage that exercise adds life to your years, not just years to your life. You know Alexandra and I HAVE to git on up on our high hossies to extol the many benefits of moving on a regular basis, such as countering depression, enhancing mood, improving optimism and self-image. In other words, active, fit people tend to be happy, engaged people since quality of life goes up along with those added years.
Let’s look at another huge cause of weight gain and health risk that has been getting a lot of attention lately — prolonged sitting. (Oops, I think I will now stand up to type this post. Ok, my hiney has gone vertical now). Ready to be motivated? If you reduce your sitting to fewer than three hours per day, you increase longevity by two years. I know I want to be around to see my future grandchildren grow up, visit me, and try to out walk me! Nevah! Well, maybe one day, but by 90 years old I will be ok to be out-exercised by whippersnapper rellies.
Wait, there’s more! If you cut back your tv watching time to fewer than two hours per day, you have an estimated life span increase of just over a year. We know, we know – such study results are no guarantees for individuals and are statistical averages only. Still, don’t you have loved ones and a bucket list and things left to do in life that make less sitting, more moving, and more quality years just a little tempting? Why not tip the odds in your favor?
What if you die youngish like-ish despite your best, healthiest efforts? (Remember this post is sponsored by Royal Neighbors of America, a life insurance company with a difference — the organization’s philanthropic efforts are dedicated to changing women’s lives through its national programs.) While we women outlive men on average, is your family protected financially if you can no longer contribute to the household income? Women tend to be underinsured. I know I carry far less life insurance than does my husband. And I am several years younger and a trophy wife! Just agree and keep reading, will ya?
At the very least, click this calculator to assess your life insurance needs. You never know what might happen….
Alexandra: A few years ago I received a call that Kymberly had been in a serious car accident. Luckily, the phone call started with, “Don’t worry, she’s going to be okay,” so I didn’t panic…too much. And she was okay (You know, as much as she’ll ever be! Notice I didn’t say “normal”). It was a bit of a wake-up call for me, though, as I have the mindset that my exceptionally good health will protect me from everything, including zombies and locusts.
Back in the parallel universe that is reality, I realized that I needed to add life insurance to the list of steps I’ve taken to protect my sons in case I’m hit by a bus (in clean undies of course). Even though I don’t make a lot of money, every bit counts, and I don’t want my kids to be stuck with my mortgage, car payment, the school loans we took out for my eldest, or COD (cost of death – funeral or cremation). I jumped at the chance to write this post (jumping is good for you), because I think I’m the typical boomer woman — has income, doesn’t have life insurance. And I like the way Royal Neighbors is doing business. What about you; Have your protected YOUR income?
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Kymberly Williams-Evans, MA and Alexandra Williams, MA
Alexandra: Why are you working extra hard? That’s just wrong. You should go work with your husband since his company gives wife-smooching fitness breaks. But let’s just imagine for a second that you like your job and have no plans to change your good-girl of fitness ways. That’s a flare-up of another color.
1. Check your chair height. If it’s too low, you are over-contracting in the upper traps (shoulder/neck area).
2. Stretches – Do some that lengthen and release the upper torso area.
3. Posture, posture, and oh, posture. Go back and read this so that I don’t have to repeat repeat myself: http://funandfit.org/2010/07/straight-scoop-on-super-posture/
4. Many people like to roll the shoulders forward. Why? I don’t understand that. Most desk jockeys are already over-stretched in the back and over-tight in the front (chest/shoulders). Why do more? So….a mini-desk fitness minute is to roll your shoulders back and down. Don’t roll forward.
5. Lastly, find out if your company has an ergonomic professional on staff. If so, that person can assess your work area to make it more physically functional and supportive.
Kymberly: Let’s also address the “endless hours you spend at a desk,” you “desk jockey” you. Look for opportunities to stand up more and sit less. When you talk on the phone, stand or walk about your work area. At least once an hour get up and out of the sitting position. Walk to the farthest bathroom; get supplies one at a time; forego calling a colleague and go see that person in person. Oooh, I like the alliteration of that last sentence, which rolled so trippingly off the mouse. Gotta go stand up now or risk turning mousy. In short, interrupt your desk jockey pattern. RSI is Really Sucky Inactivity so actively check that you are not in the same position for minutes on end. One great hour of exercise cannot overcome 8 hours of a locked-in sitting position. But if that ergonomic professional advises a hot tub, spa, and barcalounger for your office, go for it! With three kids you deserve some down time. Yeah, Down at the Gym!
Readers: What are your favorite workplace exercises or stretches? What is your favorite work?