To Sit or To Stand? That is the question.

I know I've mentioned this before, but sitting is very bad for you. 
According to the Mayo Clinic there are conditions ranging from metabolic syndrome and obesity to high blood pressure, cardiovascular disease, and even cancer. This includes people who are active outside of the workplace too. You apparently don't get brownie points for regular exercise if you're still sitting 8 hours a day.

They did a study where two different groups were given time in front of a TV. The first group was limited to less than 2 hours of sitting/viewing time while the second group was given a minimum or four hours viewing/sitting time. Here's what they found in the group with the extended viewing/sitting time:

• A nearly 50 percent increased risk of death from any cause
• About a 125 percent increased risk of events associated with cardiovascular disease, such as chest pain (angina) or heart attack

For the last three years I have had a desk job... and I still do. I've made attempts to sit on a stability ball or take shifts standing, but they've always gone back to me sitting down and forgetting to stand. Oops.

I've finally made myself a standing desk. 
I'm not going to show a picture because it's pretty much the most redneck version of any kind of standing desk I've ever seen. I currently work from our dining room table, so I took two square foot rests and placed them on top of the table and I have a wooden board on top of one to hold my computer while the other foot rest holds my mouse and other office supplies. Yeah, pretty ridiculous looking. But it works. It is the perfect height for me. I get to stay by the window.

credit: ergo21.com

I am only on day 3 of standing while I work, but I've removed my office chair so I'm not tempted to sit and the foot rests are kind of a pain to move if I want to just sit down at the table. So I think it will work. I am going to work with my husband on designing my own REAL standing desk because any search I've done online has only shown super expensive options. And I'm not ok with that.

So what are the benefits of standing while you work?
There are several benefits ranging from increased energy, burning more calories (weight loss), and more circulation. This all helps your body to burn off excess sugar too, which is great for your body. You might also notice less back pain and your core muscles will become stronger.

To avoid problems when standing, avoid:

• Standing for many hours on hard floors
• Wearing high-heels. High-heels with pointed toes are especially problematic
• Ill-fitting shoes
• Narrow-fitting shoes
• Shoes that lack support and/or cushioning between your feet and the floor
• Shoes that cause you to "claw" at them to keep them on your feet

 To get the most benefits from standing:

• Alternate periods of standing with short periods of sitting
• Change positions frequently
• Stand on a rubber mat or cover hard-wood floor
• Wear comfortable shoes
• Wear support panty-hose or socks

Stretches to do while standing/working:

• Shoulder Stretch
• Upper Arm Stretch
• Chest Stretch
• Chin Tuck
• Head Turn
• Side Neck Stretch
• Lower Back Stretch
• Standing Thigh Stretch

So there is my new plan in addition to doing the Whole30 program. Will update you on that soon. We're going camping this weekend, so that will be a challenge, but we went grocery shopping last night and we will be prepared! Hope you all have a great Friday!

Check out my Facebook page to see a couple of cool Infographics and like my page if you like what you see! : )

Sources:
NY Times
Mayo Clinic
Wiki How

I'm 1/4 done and injured!

Me and the bunny, Gus.

I have done exactly 11 of the 44 Fitness Blender 8 Week Challenge workouts, so that means that I am 1/4 of the way done! I was supposed to do two more workouts in the last two days, but somehow managed to hurt my foot, so I was taking a little break. It is feeling better today, so I think I'm going to jump back in and get started on that second quarter.

Anyone else have random injuries with no explanation? I am not the most graceful of people. In fact, my dad used to call me "Grace" because of how uncoordinated I was as a child, lol. I did notice that the heavier I became, the less graceful I became. Since I've lost a lot of weight, I am a bit more agile, but I guess everyone has their limit! : )

I am pretty sure that I hurt my foot getting the mail the other day. I picked up the mail and was

reading some of it while walking back to the bedroom. Well, we have a rabbit and he was out, so the bunny/baby gate was up. I completely forgot about it and walked right into the thing and almost somersaulted over it.

I also have to admit that I don't like shoes. I'm from the country. I never wore shoes growing up. I didn't wear them when I was inside, didn't wear them when I was playing outside, didn't have a problem walking across the stone driveway either. But, I grew up and moved away and started living in apartments in the city and I knew I couldn't go walking around the sidewalks without risking glass or whatever else people decide to toss out for Mother Nature to clean up. So I've become a bit more of a tender foot lately. But that's beside the point.

My main point is that I don't like shoes, don't like socks, don't like things on my feet. So, I tend to do some most of the workouts without shoes. That's bad, I know! I really should wear the shoes for support with the workouts that I do. And since I don't enjoy being injured or not working out, I think I might just have to start doing that.

Livestrong, one of my favorite resources, says, "Whether your workout involves running, walking, sports or gym equipment, a decent sport shoe is a must. Injury caused by inappropriate shoes can needlessly derail your fitness or weight loss attempt. Investing in a quality shoe can help you to prevent foot and ankle damage, and make your workout a more pleasant and comfortable experience."

Credit: c4players.com

There are so many different types of shoes to choose from to make sure you get the best fit for you and your lifestyle.

Running : inbuilt shock absorbers, good traction
Walking: lightweight
Aerobic : lightweight and shock absorbing
Tennis : flexible soles to protect your feet from the quick side-to-side movements of tennis
High-top basketball: extra protection against ankle and foot injuries caused by jumping
Cross-training : suitable for doing a wide range of activity

Wearing the proper shoes will help keep you from getting injured. Injuries can include ankle strains, fractures, bunions, and corns among many other less heard about injuries which can keep you from workout out, running, losing weight until the injury heals.

How Do You Choose The Proper Shoes?

According to The McKinley Health Center, you should:

• Try on shoes in the afternoon or evening, or after your workout (feet are largest at these times)
• Try the shoes on with sports socks to ensure a good fit
• Stand up when trying the shoes to make sure they fit
• Leave a half inch between your big toe and the tip of the shoe
• Make sure you can easily wiggle your toes
• Bend the shoe to make sure it is not overly flexible (can indicate a lack of support)

Michigan State University's Olin Health Center recommends replacing running shoes after every 350 to 500 miles, which would be every 20 to 25 weeks if you run 20 miles/week.

Netwellness recommends checking out the wear of your shoes from the mid-sole of the shoe, which shoes damage sooner than the treads.

Health.howstuffworks.com advises buying new athletic shoes every four to six months if you exercise regularly. Click the link to read more on choosing the proper walking shoe.

Credit: newbalancetrailrunningshoes.tumblir.com

So don't wait for injury, get out there and pick up some shoes. The part that I like best about the shoes nowadays is that there are a ton of colors and styles to choose from. Some websites even let you design your own shoes. I also would highly recommend going and getting fitted for shoes too. There are a bunch of athletic shoe stores that will fit them for you and some even evaluate your walking/running style to choose the proper shoe for you, for free! So take them up on that because it doesn't get much better than that!