1
00:00:03,480 --> 00:00:09,520
Speaker 1: Welcome to Before Breakfast, a production of iHeartRadio. Good Morning,

2
00:00:10,800 --> 00:00:16,800
Speaker 1: This is Laura, Welcome to the Before Breakfast podcast. Today's

3
00:00:16,840 --> 00:00:20,720
Speaker 1: episode is a reminder that sitting for long periods of

4
00:00:20,800 --> 00:00:25,599
Speaker 1: time leads to all sorts of problems. So don't just

5
00:00:25,640 --> 00:00:32,120
Speaker 1: sit there, get up and move anytime you can. I

6
00:00:32,159 --> 00:00:35,000
Speaker 1: am sure you have heard the phrase that sitting is

7
00:00:35,040 --> 00:00:39,320
Speaker 1: the new smoking. The idea is that sitting too much

8
00:00:39,440 --> 00:00:44,000
Speaker 1: is bad for your health, just like cigarettes are. What's

9
00:00:44,040 --> 00:00:47,320
Speaker 1: ironic about this is that while smoking is terrible for

10
00:00:47,400 --> 00:00:50,800
Speaker 1: your health, the need to go outside to smoke a

11
00:00:50,840 --> 00:00:55,200
Speaker 1: cigarette did force people to get up and move several

12
00:00:55,240 --> 00:01:00,520
Speaker 1: times a day, absent that modern knowledge workers have fewer

13
00:01:00,560 --> 00:01:04,240
Speaker 1: reasons to get up out of their chairs, And it

14
00:01:04,319 --> 00:01:09,000
Speaker 1: turns out that sitting for prolonged periods of time appears

15
00:01:09,040 --> 00:01:13,440
Speaker 1: to increase people's risk of chronic health problems such as

16
00:01:13,480 --> 00:01:17,679
Speaker 1: heart disease. Even if we know this, though, many of

17
00:01:17,680 --> 00:01:21,880
Speaker 1: our lives are not set up to involve getting up.

18
00:01:23,080 --> 00:01:25,400
Speaker 1: We drive in our cars to our offices, and then

19
00:01:25,440 --> 00:01:29,280
Speaker 1: we sit at our desks and in meetings. People then

20
00:01:29,360 --> 00:01:32,800
Speaker 1: return home and sit in front of the television for entertainment.

21
00:01:34,319 --> 00:01:38,720
Speaker 1: Even folks who exercise regularly often sit for much of

22
00:01:38,800 --> 00:01:43,160
Speaker 1: the rest of the day. Putting more physical activity or

23
00:01:43,200 --> 00:01:50,040
Speaker 1: even just standing into a day requires conscious choices, which

24
00:01:50,080 --> 00:01:54,240
Speaker 1: brings us to the topic of today's episode. Don't just

25
00:01:54,560 --> 00:01:58,720
Speaker 1: sit there. You can always find ways to engineer just

26
00:01:58,880 --> 00:02:03,480
Speaker 1: a little bit more moved into your day. For instance,

27
00:02:03,560 --> 00:02:07,560
Speaker 1: anytime I am on an audio only call, I get

28
00:02:07,640 --> 00:02:11,120
Speaker 1: up and walk around. I'm not going for long walks

29
00:02:11,200 --> 00:02:16,160
Speaker 1: or anything. I am just pacing around my office, but

30
00:02:16,240 --> 00:02:20,000
Speaker 1: it is something. If you've got a video call, but

31
00:02:20,080 --> 00:02:22,800
Speaker 1: you don't need to be on camera, you can do

32
00:02:22,840 --> 00:02:26,680
Speaker 1: the same thing. Most of us do need to use

33
00:02:26,720 --> 00:02:30,360
Speaker 1: the restroom at least a few times during a workday.

34
00:02:30,440 --> 00:02:33,959
Speaker 1: If you work in a larger office building, you might

35
00:02:34,040 --> 00:02:36,480
Speaker 1: aim to use one a bit further from your desk.

36
00:02:37,760 --> 00:02:41,480
Speaker 1: The same goes for a water fountain. While I like

37
00:02:41,560 --> 00:02:46,000
Speaker 1: the idea of those giant insulated tumblers for efficiency's sake,

38
00:02:47,080 --> 00:02:49,760
Speaker 1: a smaller water bottle has the virtue that you will

39
00:02:49,800 --> 00:02:52,680
Speaker 1: need to fill it more often, and that is not

40
00:02:52,720 --> 00:02:59,200
Speaker 1: a bad thing. You can also just stand up. You

41
00:02:59,240 --> 00:03:02,000
Speaker 1: really don't need a reason to do that, but if

42
00:03:02,040 --> 00:03:05,000
Speaker 1: you want a reason, I'm sure you can think of plenty.

43
00:03:06,400 --> 00:03:10,760
Speaker 1: Walk to the window down the hallway to check the weather, go,

44
00:03:10,840 --> 00:03:14,840
Speaker 1: retrieve something from your car, get another pen from the

45
00:03:14,919 --> 00:03:18,919
Speaker 1: office supply closet. You might keep a log and make

46
00:03:18,919 --> 00:03:21,760
Speaker 1: a hash mark every time you stand up and move

47
00:03:21,800 --> 00:03:26,000
Speaker 1: around for at least a few seconds. The goal is

48
00:03:26,040 --> 00:03:28,760
Speaker 1: to do so every thirty minutes or so, though once

49
00:03:28,800 --> 00:03:31,360
Speaker 1: an hour might be more realistic for people with lots

50
00:03:31,400 --> 00:03:35,600
Speaker 1: of meetings. Even if you've got back to back zoom meetings,

51
00:03:36,440 --> 00:03:39,360
Speaker 1: take thirty seconds while you are finding the next link

52
00:03:39,800 --> 00:03:43,880
Speaker 1: to stand up, walk around your desk chair, and then

53
00:03:43,920 --> 00:03:48,080
Speaker 1: get back into your chair. As for leisure time sitting,

54
00:03:48,120 --> 00:03:51,640
Speaker 1: the same concept applies. If you are watching TV. You

55
00:03:51,680 --> 00:03:55,200
Speaker 1: can get up and stretch between shows, but it might

56
00:03:55,280 --> 00:03:58,040
Speaker 1: also be a good idea to switch up your leisure time,

57
00:03:59,040 --> 00:04:03,280
Speaker 1: so prolonged sitting isn't as much of an option. Join

58
00:04:03,360 --> 00:04:07,040
Speaker 1: that bowling league or go outside with your family after dinner.

59
00:04:08,680 --> 00:04:11,480
Speaker 1: Is it as good as taking long walks multiple times

60
00:04:11,480 --> 00:04:14,880
Speaker 1: per day, or hunting mastodons or tending a farm as

61
00:04:14,880 --> 00:04:19,919
Speaker 1: our ancestors did. Probably not, But the goal is really

62
00:04:20,000 --> 00:04:25,039
Speaker 1: to limit the consecutive minutes spent sitting. Any time you

63
00:04:25,160 --> 00:04:30,280
Speaker 1: choose to not just sit there is probably better than

64
00:04:30,400 --> 00:04:36,880
Speaker 1: not choosing to get up in the meantime. This is Laura.

65
00:04:37,880 --> 00:04:42,520
Speaker 1: Thanks for listening and here's to making the most of

66
00:04:42,560 --> 00:04:51,520
Speaker 1: our time. Hey, everybody, I'd love to hear from you.

67
00:04:51,520 --> 00:04:54,440
Speaker 1: You can send me your tips, your questions, or anything else.

68
00:04:55,240 --> 00:04:58,760
Speaker 1: Just connect with me on Twitter, Facebook and Instagram at

69
00:04:58,800 --> 00:05:04,320
Speaker 1: Before Breakfast that's b E the number four, then breakfast

70
00:05:04,680 --> 00:05:07,480
Speaker 1: p o D. You can also shoot me an email

71
00:05:07,520 --> 00:05:11,880
Speaker 1: at Before Breakfast Podcasts at iHeartMedia dot com that before

72
00:05:11,920 --> 00:05:15,080
Speaker 1: Breakfast is spelled out with all the letters. Thanks so much.

73
00:05:15,120 --> 00:05:23,320
Speaker 1: Should I look forward to staying in touch. Before Breakfast

74
00:05:23,360 --> 00:05:27,680
Speaker 1: is a production of iHeartRadio. For more podcasts from iHeartRadio,

75
00:05:27,880 --> 00:05:31,840
Speaker 1: visit the iHeartRadio app, Apple Podcasts, or wherever you listen

76
00:05:31,880 --> 00:05:36,840
Speaker 1: to your favorite shows.