How Much Should I Exercise With a Sedentary Job?

Please see my comments and the article on "how your chair is killing you" which I posted earlier

https://www.blogger.com/blogger.g?blogID=7735714377702298431#editor/target=post;postID=7581263221689928277;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=23;src=link

I found the listener comments for the "chair is killing you" so good that I included all that they posted. In our society, this problem of being chained to a desk or ending up a couch or chair potato is a big one.

(I guess it is considered sexist now, but they used to say women were better at sedentary work than men because they tended to have lower centers of gravity and thus tolerated sitting for long periods of time much better than men do. I have noticed that some jobs ( i.e., being a firefighter) required people to stay fit and also to be "on call " all the time and having a limited number of options of what they can do to keep moving. I was thinking of this a couple of weeks ago when I passed a firehouse and saw a group of firemen standing around smoking cigarettes(!) ( my cousin's wife , who has firefighter brothers, tells me that smoking is still very common with people in the fire service and helps them deal with the stress of being "between calls." (One of the Fire magazine writers I published here urged firefighters to stay fit by not just relying on exercise equipment in the firehouse--which often tends to be broken-- but also by doing physical exercise such as "hose stretches" etc. all day, which would only appeal to a limited number of people). (Lastly, when I used to go to the NYU Cole Sports Center four or five times a week, a man started talking to me one evening while I was drying myself from the shower....he turned out to be a fireman who did not feel comfortable using the equipment at the fire station and thus came to Coles. He had just come back after an absence and made the usual mistake of swimming for a long time after not swimming at all for some months. Of course, the next day he could hardly move). (When I went to Coles I would swim about a mile and then go work out with the Nautilus machines).

Today I just do yoga, meditation, stretches etc. in my apartment and go for a couple of long walks every day, usually with my camera-- sometimes also making videos which you may have noticed. ( see them at:

https://www.youtube.com/channel/UCl9jUX48WEPZwoOAWXQpw https://www.youtube.com/channel/UCl9jUX48WEPZwoOAWXQpw

Last Updated: Oct 21, 2013 | By Danielle DeSimone

How Much Should I Exercise With a Sedentary Job? — Regular exercise can help sedentary workers cut their risk of diseases associated with early mortality. Photo Credit Jupiterimages/Polka Dot/Getty Images

For men and women with sedentary jobs, regular exercise is crucial to staying trim and preventing diseases. A sedentary job is defined as one in which you are seated and not moving for the vast majority of the workday. Sedentary people may need to work harder than those with active jobs to get enough exercise and find time for physical activity. Be sure to check with your doctor before beginning an exercise program.

The Centers for Disease Control and Prevention guidelines suggest that adults between the ages of 18 and 64 perform at least two hours and 30 minutes of moderate-intensity aerobic activity or at least one hour and 15 minutes of vigorous-intensity aerobic activity each week, in addition to strength training twice per week to target each major muscle group. Those seeking additional health benefits should aim for more cardiovascular exercise, performing five hours of moderate-intensity aerobic activity, two hours and 30 minutes of vigorous-intensity aerobic activity, or a combination of the two each week.

Examples of moderate-intensity aerobic activity include brisk walking, mowing the lawn and biking on level ground. Jogging or running, swimming and fast-paced or hilly biking all count as vigorous-intensity aerobic activity. This much exercise may seem overwhelming to a beginner, but it amounts to a minimum of 30 minutes of moderate-intensity aerobic activity or 15 minutes of vigorous-intensity aerobic activity five days per week plus two days of strength training.

While meeting exercise guidelines can help prevent weight gain and cut your risk of numerous diseases, a June 2011 study cosponsored by the National Cancer Institute and the American Association for Retired Persons and presented at the American College of Sports Medicine 58th Annual Meeting suggests that even getting “enough” exercise can’t undo the full damage of sedentary jobs. The study reveals that regular physical activity is not enough to prevent the health risks caused by prolonged periods of inactivity. According to the study, even regular exercisers are at a higher risk of early mortality when they habitually spend prolonged periods of time inactive, as in sitting at a desk or watching television. This new research suggests that making small changes to increase activity at work is crucial to overall health.

To cut your risk of health problems such as cancer, diabetes and heart disease, plan short activity breaks into your workday. According to the Centers for Disease Control and Prevention, a minimum of 10 minutes of moderate- or vigorous-intensity aerobic exercise is enough to get your heart pumping and burn calories, so aim for at least three 10-minute walking breaks during the day. Eat a healthy lunch at your desk, then take a brisk walk or hit the gym on your lunch break to get your body moving. Instead of using the phone or email to talk to coworkers, walk to their desks instead.