Sitting on your chair at your desk can kill you, so get up and walk around to lose weight

We assume that exercising for 45 minutes a few times a week is good for us, and it is, but exercise does not entirely compensate for the health risks associated with sitting on our butts for nine hours a day. New evidence suggests that the more hours a day you sit, the greater your likelihood of dying an earlier death regardless of how much you exercise or how lean you are.

It’s not just your heart that’s at risk from too much sitting; your hips, spine, and shoulders could also suffer.

Regularly exercising is not the same as being active. There’s a difference between  “official” exercise activity, like running, biking, or lifting weights, and “non-exercise” activity, like walking to your car, mowing the lawn, or simply standing. You may run every day, but if you are sitting a good deal of the rest of the time, you may not be leading an overall active life.

What’s the solution? Stand up. Apparently a sales clerk in a store, who stands all day long, will burn 1,500 calories in a day, while an office worker sitting at a desk burns 1,000 calories per day. That’s why people gain 16 pounds, on average, within 8 months of starting sedentary office work.

Apparently we have an enzyme called lipoprotein lipase (LPL). LPL’s main responsibility is to break down fat in the bloodstream to use as energy. If LPL doesn’t work in our leg muscles, fat is stored instead of burned as fuel. The simple act of standing can amplify the activity of the primary fat burning enzyme in your body by 10 times, meaning you burn ten times more fat standing than sitting.

Even better, standing helps reduce muscle soreness and stiffness, and boosts the immune system.

So we need to use our legs. How? Standing and walking.

In a perfect world, we would stand all day long. Unfortunately that’s not easy for us, since we have desk jobs. So, the solution is to stand up as much as possible. Here are some suggestions:

When you are talking on the phone, stand up. This is probably impossible if you work in an open office; it will be disruptive if you are standing up in the middle of the room. However, if you aren’t around other people, and you have a head set, stand up.

Move around the office. Use the printer farther away from your desk, and walk to it. Stand up at least once an hour. Go for a walk at lunch. Keep moving.

Exercise is important, but standing up is an important part of weight loss.

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