Fitness Mantra: Put your best foot forward for a healthy life

Experts suggest that it is related to a change in vascular structure and function that decreases blood flow to the lower legs and increases calf circumference. After seven days of chronic sitting, resistance to insulin also rises, which marks the type of metabolic changes associated with cardiovascular disease. Combined, it’s clear that not only does sitting have a unique influence on heart health, it doesn’t take long for its effects to have an impact. 

Here are a few tips to include movements in your daily routine for a healthier life. 

Start by incorporating movement breaks into your workday. A two-minute walk every 20 minutes proves effective in decreasing the spike in blood pressure due to successive hours of sitting. And for those who already have high blood pressure, this simple two-minute movement break will prove even more effective. 

Standing desks can help keep the blood flowing and encourage more natural movement. If a change in office furniture isn’t in your future, try standing up every time you pick up the phone or sending one less e-mail, opting to deliver the message in person. Or set a goal to climb 50 stairs and walk down 10 hallways a day.

At home, get up and move during commercial breaks, even if only to shake your legs. However, incorporating more movement into your day doesn’t take the place of regular exercise. Exercise should boost heart rate and breathing patterns and require purposeful effort that exceeds what it takes to perform everyday movements.