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Too much sitting, too little exercise may accelerate biological aging

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Re: Too much sitting, too little exercise may accelerate biological aging

#221

Post by marknutter »

erydo wrote: post #212
felixbraun wrote: post #196

Earlier quoted context omitted.

There is a very convincing one where they compare health outcomes of bus drivers, who sit all day, and conductors. London transport workers study -- coronary heart disease and physical activity of work: http://www.epi.umn.edu/cvdepi/study-synopsis/london-transpor...

Devil's advocate: Wouldn't a person who prefers sitting be more likely to keep a job as a driver rather than conductor? An unhealthy person might think, "Ugh, I'd have to be on my feet all day." And a healthy person may not see that as a major negative.

Not everyone can be so choosey about the job they get

Re: Too much sitting, too little exercise may accelerate biological aging

#222

Post by db1 »

Anecdote: I used to work from home and pretty much sat down the whole day. I would still go for a run once or twice a week, but I would quickly experience a sharp pain in my lower back that made it really hard to run. Some Googling led me to believe that my tight hip flexors might be causing my back pain, and that sitting down all day could lead to tight hip flexors. I've since started working for a couple of hours per day at a ghetto standing desk and my back pains are pretty much gone.

Another thing that I really highly recommend is Joe DeFranco's stetching programme, Limber 11 (https://youtu.be/FSSDLDhbacc). You can do the whole thing in about 10 minutes, and it leaves your whole body feeling nice and relaxed.

Re: Too much sitting, too little exercise may accelerate biological aging

#223

Post by brlewis »

stinos wrote: post #155
antirez wrote: post #145

Earlier quoted context omitted.

There are studies suggesting that exercise does not totally cancel out the damage caused by long hours of sitting.

Yeah that's what I recall aas well, even think I saw it here on HN. Consensus was along the lines of 'an hour of exercise every night cannot cancel out the damage done by sitting down continuously for 8 hours' and the remedy 'interrupt sitting evrey hour or so, e.g. by a breif walk'.

"Conclusion: Prolonged sedentary time was independently associated with deleterious health outcomes regardless of physical activity."

http://annals.org/aim/article/2091327/sedentary-time-its-ass...

Found via https://blog.fitbit.com/sitting-hurts-fitbit-data-suggests-y...

Re: Too much sitting, too little exercise may accelerate biological aging

#224

Post by midwestcode »

Philipp__ wrote: post #177

I am fairly young, 22, mostly sitting in front of the computer, even sitting while studying. So it could be said I sit around 10 hours per day. When I was younger, up until the end of high school, I used to do sports, but since I got to college, I simply stopped caring. My body is skinny, really skinny, I weight 61kg, and I had that weight for last 7 years. But one day I thought maybe I should do something, not for t…

Whoa, did I write this? Close to same age and fellow skateboarder here, same story. I can never get in a routine for weightlifting, but I found running in the winter can help keep active. Typically I'm worried about losing weight, which seems the opposite of most people's exercise motives.

Re: Too much sitting, too little exercise may accelerate biological aging

#225

Post by norea-armozel »

db1 wrote: post #222

Anecdote: I used to work from home and pretty much sat down the whole day. I would still go for a run once or twice a week, but I would quickly experience a sharp pain in my lower back that made it really hard to run. Some Googling led me to believe that my tight hip flexors might be causing my back pain, and that sitting down all day could lead to tight hip flexors. I've since started working for a couple of hours p…

I'll throw in my own anecdote and say I can confirm the whole back issue. I've recently stopped my weight lifting program which I put focus on my legs and lower back. My back pain reduced while doing the program but just two weeks off and I'm feeling pain from just adjusting in my seat now. I can't wait to get back to it soon.

Re: Too much sitting, too little exercise may accelerate biological aging

#226

Post by iask »

I bought a teeter hangup about a week ago. So far it helps. After a long day, spend 5 minutes inverted.

What I also do is running, in the office. Yes! Our building is pretty big, whenever I go to one of the office on the far side, I do some running. I even sprint up the stairs when I can.

Re: Too much sitting, too little exercise may accelerate biological aging

#227

Post by midwestcode »

rhubarbcustard wrote: post #208
alasano wrote: post #204

Earlier quoted context omitted.

For anyone looking for a super easy to follow 2 day program, try Stronglifts 5x5. It's only big compounds movements (Squat, Deadlift, Bench Press, Overhead Press and Barbell Row). You squat every workout which I find amazing. The first time I tried jumping to reach something high up after doing the program for 6 months, I almost lost my balance in the air because I wasn't expecting to go that high! It really builds u…

Stronglifts is a great program and the lifts in it are the basis for gaining strength and size. The 5x5 on deadlifts and squats soon start to get tough when the weight increases. I'd recommend Wendler 531 instead, I made much better progress with that. https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-... There are some apps that calculate weights for you and show you what you need to do each session, I use…

This is part of what keeps me distant from weightlifting. Everyone you talk to offers a different routine (admittedly, almost all of them are some combination of squats, deadlifts, etc., all of which are workouts I struggle with).

I should probably apply the same process as I have with frontend web frameworks... just pick one and roll with it, it will "workout" in the end.

Re: Too much sitting, too little exercise may accelerate biological aging

#228

Post by Kiro »

alasano wrote: post #204
taneq wrote: post #197

Earlier quoted context omitted.

Agreed. Build up some strength, maybe double what you ever really need in your every day life, and everything just feels amazingly easy. It's like switching from an economy car to a sports car. Your body becomes fun to drive!

For anyone looking for a super easy to follow 2 day program, try Stronglifts 5x5. It's only big compounds movements (Squat, Deadlift, Bench Press, Overhead Press and Barbell Row). You squat every workout which I find amazing. The first time I tried jumping to reach something high up after doing the program for 6 months, I almost lost my balance in the air because I wasn't expecting to go that high! It really builds u…

My problem with Stronglift is that it's so boring. Nothing beats doing some isolated bicep curls. I know it's almost taboo here but that's what I recommend - feeling the blood rush into your muscles. You shouldn't stop doing squats, deadlifts etc but rather combine them with isolated exercises. I always look forward to the gym nowadays.

Re: Too much sitting, too little exercise may accelerate biological aging

#229

Post by aedron »

AhtiK wrote: post #220

Jumping rope. 10min jumping can be as effective as 30min running. Super cheap. Can travel with you anywhere. Does not depend on weather.

By far my favorite exercise. Unfortunately I live in an apartment building with sensitive downstairs neighbors...

Re: Too much sitting, too little exercise may accelerate biological aging

#230

Post by notheguyouthink »

other_herbert wrote: post #45
notheguyouthink wrote: post #4

Earlier quoted context omitted.

What's a good movement cycle? Both time and activity? My watch reminds me to move to try and get 250 steps an hour, so hourly I try to get up and get some steps. However that's not an increased heart rate and etc.

Moving will increase your heart rate... It might no be at v02 max but it will be higher than resting

Sure, i just meant it's not what i thought was a "meaningful" increase. Ie, i'd like to at least try and offset the damage i'm doing by sitting all day. So i'm wondering if some basic movement every hour will offset that? Or do i really need to get my heart pumping? etc.
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