Sitting is Bad for Your Health… Here’s What to Do!
Research shows prolonged sitting leads to many diseases, physical problems and can even cause early death. So if you're less active due to cancer treatment, follow Dr. Waltke's "30 every 30 Rule" to maximize your health and life!
Wow is there really this much smoke in here?... Someone must be sitting too much! Oh, there you are, I’m cancer physical therapist, Dr. Leslie Waltke. Welcome to a smokey, Recovery Room.
Have you heard the saying, “sitting is the new smoking?” It’s pretty disturbing! The World Health Organization says that we are in the midst of a worldwide pandemic of inactivity. Sitting is so bad for us that researchers have called it one of the greatest health hazards of modern times.
Sitting leads to increased risk for heart disease, vascular disease, diabetes, blood clots, muscle weakness, brain degeneration, faster aging and has even proven to lead to early death. Even if you exercise early or later in the day it may not undo the bad effects of uninterrupted sitting. Wow… aren’t you glad I showed up?!!
So, sitting is bad! Unfortunately, if you recently had cancer surgery, chemotherapy, or radiation, you are probably sitting way more than usual.
So here is what you are going to do! I call it my “30 every 30 Rule.” If you are grossly fatigued after treatment or in a job where you are stuck sitting, set a timer for 30 minutes. When the timer goes off, you are going to stand up for 30 seconds. If that is all you can physically do, then that’s good. If you can, spend time stretching your shoulders, chest, neck, stand on one leg, weight shift, go up/down on your toes, do some squats. After your 30 seconds are up, sit down, reset your timer for another 30 minutes, and rinse and repeat!
I’m Dr. Leslie Waltke signing out from a very clear The Recovery Room. Be active, my friends. Your life depends on it. Let’s talk again soon!