SITTING is the NEW SMOKING

  "Every Hour We Sit We Lose Two Hours Of Our Lives"   Dr. James Levine, Mayo Clinic

  Do the math on that, it is very scary. What can you do to fight this in a world which is very sedentary. I am writing this from a standing work station. The answer is intermittent movement. The following is a copy of a presentation I did for Duke Corporate Education. If you or anyone would like more information on this topic or a presentation for your business please contact me.


Personal Trainer: Emmett Murphy

HEALTH is the ONLY REAL WEALTH - Gandhi

1. Sitting is the New Smoking

http://youtu.be/tyneXl8zmvI


Movement is key to protecting both your physical and mental health (improved blood flow).

Researchers at Harvard and Stanford reviewed hundreds of studies and found that exercise
benefits are better than prescription drugs related to mortality and morbidity of heart
disease, stroke, diabetes, obesity, certain cancers, etc. EXERCISE is the best option to improve your
health.

 Exercise can positively effect you body and brain in many positive ways.

1. Maintain Muscle Mass - very important for your metabolism, bone health, and preventing
age related strength and function. Weight bearing exercise will reduce your risk of
osteoporosis.

2. Brain Health - can reduce your risk of cognitive impairment by up to 50% by increasing
blood flow and also stimulating neurogenesis (increased nerve cell production). Exercise
can help decrease symptoms of mild to moderate forms of depression while also reducing
stress and anxiety.

3. Heart and Lung Health - can improve the functioning of both your heart and lungs. Will
also aid in diabetes (type 2) prevention, lower your risk of coronary heart disease, lower
blood pressure, reduce bad cholesterol (LDL), and increase good cholesterol (HDL).


 Non Exercise Movement

Sitting is the new smoking. The more you sit, the poorer your health, and the earlier you
may die even if you exercise regularly. Sitting stimulates a low gravity environment and your
body deteriorates at a more rapid pace. What can you do?

1. Move - walk whenever you can. (no elevator

2. Stand Up at Regular Intervals - Stand and Move at regular intervals when you are sitting
for long periods of time.





MOVE, MOVE, MOVE

http://www.emmettmurphy.blogspot.com/2014/01/exercise-best-drug.html

http://fitness.mercola.com/sites/fitness/archive/2014/04/11/intermittent-movement.aspx

http://www.cbsnews.com/videos/is-sitting-the-new-smoking/


2. Basic Office Exercises (We will all do these)

These can be done multiple times per day.

Squats            Quadriped

Lunges           Mountain Climber

Press ups       Step Ups

Windmill         Jumping Jacks

Walk the Stairs


3. Tips

Use a Headset and Stand or Walk when on the phone.

If possible convert to a standing work station.

Take the Stairs (always!)

Park as far away as you can.

Move Every Hour - do not sit longer than 1 hour without moving (stairs, squats, hurdlers

stretch, etc.)


4. Exercise vigorously 4-6 days per week (even 15 minutes

Lift Weights 2-4 times per week

http://www.emmettmurphy.blogspot.com/2014/04/top-reasons-to-lift-weights.html


5. Eat Real Food - Organic, Unprocessed, Wild Caught, Grass Fed, etc.

Recommended Books and Websites

Wheat Belly - Dr. Davis

Brain Grain - Dr. Perlmutter

The Paleo Diet Revised - Dr. Cordain

Dr. Gundry's New Evolution Diet

Eat, Move, Sleep - Rath

The Primal Blueprint - Sisson

www.marksdailyapple.com

www.drperlmutter.com/blog/

www.mobilitywod.com

www.whole9life.com


6. Questions - ?


best of health,

emmett