Sitting May Sabotage the Benefits of Exercise

Sitting May Sabotage the Benefits of Exercise

Sitting may sabotage the benefits of exercise. As I write this, I am wanting to stand up! Sitting for most of the day could make us resistant to the usual benefits of exercise, according to a small but worrying new study.

The study is titled “Inactivity induces resistance to the metabolic benefits following acute exercise” and published in The Journal of Applied Physiology in April 2019.

People who spend most of their waking hours sitting face heightened risks for many chronic diseases. They often also experience metabolic problems that raise the risk of diabetes and heart disease, including insulin resistance, poor blood sugar control and high levels of triglycerides, the fatty acids from food that linger in the blood if they are not metabolized.

The researchers asked the volunteers to stop moving around so much and instead confine themselves to fewer than 4,000 steps a day and at least 13 hours of remaining still.

The volunteers complied, sitting, almost uninterrupted, for four days in a row.

They also changed their diets slightly, consuming fewer calories, so that they would not gain weight, which might have changed their metabolisms, separately from the sitting.

Sitting May Sabotage the Benefits of Exercise

These results suggest that being sedentary for long periods of time may create conditions inside our bodies “that make us resistant to the usual metabolic improvements after acute exercise,” says Edward Coyle, a professor of kinesiology at UT-Austin and senior author of the new study.

Sitting May Sabotage the Benefits of Exercise

Is sitting unhealthy for us primarily because we are not exercising when
we are sitting? Or does sitting have its own unique effects on our
bodies and, if so, could those outcomes somehow alter or even overpower
the positive contributions of exercise?

The Conclusion

He and his colleagues hope to explore some of those issues in future studies. But even now, he says, the data indicate that “it is a very good idea not to sit all day.”

SOURCE
J Appl Physiol (1985). 2019 Apr 1;126(4):1088-1094. doi: 10.1152/japplphysiol.00968.2018. Epub 2019 Feb 14.

Look what Costco Items I Have in my Kitchen

Look what Costco Items I Have in my Kitchen

Look what Costco items I have in my kitchen. It is such a popular place, especially for people with larger families, people who entertain, people looking for a deal.  Did you know it is also a great place to stock up on organic foods?  Who knew?  I went the other day and found over 80 things organic at Costco I have a membership but will admit I don’t shop there as often as many people I know. I usually go to stock up on things like paper towels, toilet paper, bottled water, etc.  We have a small family (only 2 of us in our household), so I don’t have a lot of use for giant sizes.

I will say, though, I was amazed at the amount of organic items that are available! I now rethink my Costco trips as I can stock up on things from my favorite sprouted wheat bread to fruit and veggies for juicing and smoothies and frozen veggies.

When you compare prices, organic quinoa at Whole Foods retails for $5.99. At Costco, it’s $2.87. Organic chicken breasts are a dollar cheaper at the discount brand, and a loaf of organic whole wheat bread is about $1.50 less expensive. In other words, the savings are real.

The amount of frozen organic foods is impressive.  Some of it is just organic versions of convenience foods but for busy moms sometimes organic chicken tenders is dinner!  I love all of the frozen veggies and fruits.  Easy to have nutritious side dishes on hand.  

CLICK HERE for my own Costco Clean Eating Shopping List. Look what Costco items I have in my kitchen.

Look what Costco Items I Have in my Kitchen

The trick
is to shop with a list and make sure you only buy the healthy real foods that
are on it. Otherwise, it is very easy to come out with food and other items,
that we don’t need.

Inside this ebook:

Over 30 Clean Eating Grocery Items (on one printable page)

Categories include: Healthy Snacks, Organic Grains, Fruits, Vegetables, Healthy Oils, Cooking Essentials, Protein and Dairy.

5 Tips for Savvy Shopping at Costco

Bonus! Bone Broth Recipe

CLICK HERE for some Probiotic food choices you might want to discover on your shopping trip to Costco.

Do You Know About The Healing Power of Pets?

Do you know pets have healing power? Such as

  • Lower blood pressure
  • less risk of heart disease
  • reduced anxiety

The number of scientifically proven health benefits of pet ownership is rising faster than the number of chew toys strewn around your house.

These health pluses aren’t just the result of the extra exercise you get walking your dog or playing hide-and-seek with your cat. The bond that you and your pet develop is also part of the equation.

“Owning a pet gives you a sense of purpose and belonging that can increase feelings of positivity and lower stress levels, all of which translates to health benefits,” says Allen McConnell, PhD, a psychology professor at Miami University who studies human-pet interaction.

Research shows that people who interact with animals experience a boost in levels of oxytocin, the hormone that promotes love and trust and is linked to reduced blood pressure and heart rate. Regularly playing with your pet helps too. “Play, such as challenging your pet to find a hidden toy, helps build the bond between owner and pet and brings you closer,” says Kate Perry, a certified dog trainer and the author of Training for Both Ends of the Leash.

Source – Prevention magazine. Feb 8, 2013