6 ways to beat the habit that ages you 8 years

Have you ever thought about how many hours a day you spend sitting down?

A few hours of T.V. time in the morning and evenings, an hour or two on the computer, a little more time reading that new book, maybe going to see a movie or even a night spent relaxing with family or friends…

These are all things you probably enjoy — and none of them are harmful in themselves. The problem is you do them all without ever even standing up.

And, while that can be all right as long as you also make time each day to get the exercise your body needs — if you don’t, you’re setting yourself up for two very unpleasant things … faster aging and early death.

If you are getting less than 40 minutes a day of exercise, and sitting for about 10 hours (it can add up!) your body is aging 8 years faster than someone who is — but it gets worse…

New research has linked sedentary behavior with an increased risk of death in adults over the age of 50.

The researchers looked at data on over 3,000 adults in the US National Health and Nutrition Examination Survey (NHANES). Participants used activity trackers during waking hours to assess their level of sedentary behavior and were also evaluated using a 46-item frailty index. They were then followed for a period of seven to eight years.

The results of the study showed that prolonged sitting was associated with an increased risk of death in people who rated higher on the frailty index and did not get the recommended 2.5 hours of weekly exercise.

How to know if you’re at risk

So, if sitting too much raises your risk of death when you have a higher frailty score, how do you know if you’re at risk?

First, let’s look at conditions that increase your score on the frailty index.

Do you have any of the following:

• Vision problems
• Mobility issues
• Decreased strength
• Poor balance
• Thyroid disorders
• Arthritis
• Heart disease
• Depression
• Asthma
• Bronchitis/emphysema
• Diabetes
• Hypertension
• Stroke
• Osteoporosis
• Fatigue
• Weight loss
• Memory problems

The more categories you answer “yes” to, the higher your frailty score.

The second thing that puts you at risk is getting less than 2.5 hours of moderate physical activity per week.

So, if you combine any of the risk factors for frailty in the list above with a lack of physical activity, you could be at risk for early death.

What you can do

Now that you understand your risk factors and how vital it is to get regular exercise, what are the easiest ways to ensure you’re getting enough activity?

#1 – Buy a pedometer

A pedometer provides a great way to track just how active you are. It counts each and every step you take so you know when you have been sitting too long. Aim for 10,000 steps a day to stay as healthy as possible. Park further away from entrances when you’re out shopping, and take the stairs as often as you can.

#2 – Turn housework into exercise time

Housecleaning may not sound like fun, but it counts as exercise — so get to it. There was even a study done on it at Columbia University…

One group of hotel maids was told that cleaning 15 rooms a day was exercise and that it counted as a beneficial activity. Another group of maids was not told what they were doing was beneficial, though they were given the message that exercise is necessary for good health.

There was no change in activity for either group pre and post-study. The only thing that changed during the four weeks was the maids’ perception of what they were doing. The group that was told what they were doing provided the physical benefits of exercise, experienced weight loss and other health improvements.

To make the time pass faster, try putting on some good music to dance to as you clean. Dancing boosts the brain benefits of aerobic exercise in a big way.

#3 – Make your yard beautiful

Yardwork is great because not only does it increase your physical activity, but it also gives you an excuse to be outside getting that all-important vitamin D — the vitamin that slows aging where it starts. Pulling weeds, mowing the lawn, trimming the hedge, and raking leaves are all very physically taxing and like cleaning, they use a range of muscle groups.

#4 – Take a walk after dinner

Getting some exercise after your evening meal is not only a great way to bump up your weekly activity but also to boost your metabolism. So, take an evening stroll either alone or with a friend.

#5 – Get a bike

Bike riding is great exercise and you don’t even have to get outside if you don’t want to.

Use your stationary bike while watching T.V. and you’ll stay up-to-date on your favorite shows while getting the activity your body needs to stay healthy.

#6 – Supplement to undo damage and maintain better health

If you had any of the health problems from the frailty index above, in addition to getting more exercise, take supplements that can help alleviate these conditions, like…

• Lutein and zeaxanthin for eye health support
• Iodine, zinc and copper for thyroid support
• Vitamin K2 and CoQ10 for heart support
• Antioxidant support for overall health and support against chronic disease