If you move enough, you can offset the danger of all the sitting you can't avoid. It requires you to rethink all your habits and find new, more active ways to get through your day, like walking into Starbucks instead of sitting in the drive-thru. Levine has developed a program called NEAT (nonexercise activity thermogenesis) to combat America's sitting epidemic. Over time, sitting for hours every day causes your levels of "good" cholesterol (HDL) to fall and puts you at risk of weight gain, diabetes, heart disease, and a variety of cancers.īut you don't have to go so far as to torch your couch. Meanwhile, your triglyceride and blood sugar levels rise. The moment you go from walking slowly to sitting, your active calorie-burn rate drops from roughly 3 per minute to 1. Levine, MD, PhD, a professor of medicine at the Mayo Clinic in Rochester, MN. Just like a car that idles so long its engine stalls, your metabolism puts on the brakes when you lead a sedentary lifestyle, says James A. The average American spends more than 8 hours each day with his or her rear glued to a desk chair, car seat, or couch, according to the American College of Sports Medicine.
According to a study published in the American Journal of Epidemiology, women who sat for more than 6 hours each day had a 37% increased risk of premature death, compared with women who sat for less than 3-regardless of how often they hopped on a treadmill. And despite what you might think, slipping on walking shoes for daily sweat sessions alone isn't enough to combat the slow slide toward sickness. Desk jobs, long commutes, too much TV time-all that inactivity our daily routines dictate-is about as bad for us and as fattening as a steady diet of bacon and bread. And for more fitness tips, don't miss: Over 60? Here Are the Best Abs Exercises You Can Possibly Do, Says Trainer.The biggest health hazard you're up against just might be a chair-or a couch or recliner-and all the time you spend sitting in it. Here are a few secret tips for building strength and getting a lean body after 60, as well as improving overall fitness and health.
Luckily you can combat these issues with some exercise (really!). These factors make it harder to lose unwanted weight and maintain a lean body after 60, she says.īecause of these changes, people often feel weaker and less mobile. "This can lead to less motivation to exercise or continue usual activity routines, but many people don't realize that they can still build muscle despite these changes," Malek explains. "Your body makeup also starts to shift where what was once muscle turns to fat since you typically stop using your muscles and don't need to maintain them anymore," says Caley Crawford, NASM-CPT, trainer and director of education for Row House. What's more, as you age you often see a reduction in metabolic rate due to the loss of muscle mass.
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