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The Perils of Extended Sitting

And What you can do about it! Brad Montgomery

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Disclaimer
This presentation is Scary!

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The Numbers
Pennington Biomedical Research Center* studied 17,000 men & women over 13 years...

* Located in Baton Rouge, LA (http://www.pbrc.edu/), Published in Medicine & Science in Sports & Exercise - Ofcial Journal of the American College of Sports Medicine

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The Numbers
...found people that sit for most of the day are more likely to die from heart attacks.

54%

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The Numbers
Regardless of diet and exercise!

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The Numbers
British studies from 1953 found that (sitting) bus drivers were twice as likely to die of heart attacks as (standing) trolley operators.

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Also...
Long periods of sitting increase risks: Obesity Heart Disease Diabetes Some cancers Death
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Why?
One theory: Lipoprotein lipase (LPL) In Studies with of Rats: Standing rats have 10 times more LPL Laying rats LPL levels plummet
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Sitting also...
Ruins your posture & affects muscle
connective tissue (fascia) standing)

Burns fewer calories (60/hr fewer than Causes lower back pain (weakens glutes!)
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Sitting is passive
You burn more energy chewing gum than sitting.

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What to do?
Standing burns calories: Activates Leg Muscles Engage Back & Shoulder Muscles Shifting your weight
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Standing Breaks
Take a break every hour - walk to a water
fountain.

Stand for phone calls Stand when teaching/lecturing


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Try a Stand-up Desk!

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Sources

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http://bjsm.bmj.com/content/43/2/81.full http://opinionator.blogs.nytimes.com/2010/02/23/stand-up-while-you-read-this/?em http://www.nytimes.com/2011/04/17/magazine/mag-17sitting-t.html?_r=3&src=me&ref=homepage http://www.businessinsider.com/sitting-can-kill-you-2011-4 http://health.yahoo.net/experts/menshealth/most-dangerous-thing-youll-do-all-day http://www.menshealth.com/print/19156 http://mashable.com/2011/04/22/standup-desks/ http://www.businessinsider.com/more-terrifying-facts-thats-sitting-kills-you-2011-5 http://www.medicalbillingandcoding.org/sitting-kills/ http://www.pbrc.edu/ http://journals.lww.com/acsm-msse/pages/default.aspx 22

Thanks!

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