Is sitting going to kill you? Is sitting the new tobacco?
The invention of the radio, television, and internet were all revolutionary for human society. News and entertainment were able to spread into the homes of everyone who could afford it.
However, the side effect of these technological advancements put your butt on a couch for hours on end.
When adults used to walk to the city square to get their information by newspaper, now they stay sitting in the comfort of their home. And kids who used to play kickball and capture the flag (what a great game) in the yard, are now glued to their iPad playing games on their bed.
Besides the social effects of this, the problem for your health is you’re spending far more hours sitting than you are being active.
Prolonged sitting can cause weight gain because you’re not burning calories through exercise. The lack of smooth blood flow gives way to diseases. The risk of unbearable back pain. And hours of no physical activity also means less energy, a worse mood or depression, and problems with insomnia.
The point is, sitting too often is awful for your health.
And as the title of this post suggests, some say that sitting is going to kill you prematurely.
Will sitting kill you? Let’s find out.
Studies On Sitting And Early Death
One study from the Annals of Internal Medicine associated sitting with increased chances of getting a lethal disease, regardless of exercise.
These diseases could be anything from type 2 diabetes, depression, cancer, or cardiovascular issues. Bad news! (That study was then updated with a correction.)
As the world hopped on the war against sitting, a study from Richard M. Pulsford found that sitting didn’t have an effect on mortality risk of their participants. Controlling for factors including gender, ethnicity, and socioeconomic status, the researchers didn’t find a connection for early death.
In other studies, they found that the lack of physical activity is the true cause of early death, not specifically sitting too much. The same problems could come from standing in place. A stationary posture is the problem.
So it’s currently inconclusive if sitting will kill you, but what’s clear is that sitting too often during the day without any activity will damage your health and could lead to undesirable diseases. So let’s strike up a plan to sit less and get more physical activity.
How To Sit Less And Be Active More
Obviously exercising on the elliptical for an hour or running five miles around your place is one way to sit less. But there are easier hacks to sit less during the day and move more if you don’t have time to hit the gym.
Implement these habits during the day and you can make a big difference in living a healthier lifestyle.
1. Take the stairs over the elevator
The lazy part of you wants the elevator, but the wise voice says take the stairs. Do this and you’re guaranteed a good amount of steps taking the stairs in the morning, down and up for lunch, and leaving the office in the evening.
If you work at a desk job, taking the stairs is even more important to offset hours of immobility.
When I wasn’t an entrepreneur, I used to do this ever since my summer internship boss would always take the stairs instead of the elevator.
Besides the health benefits, walking up the stairs will get your heart rate moving and blood flowing better than coffee. Your productivity will benefit significantly.
2. Pace during phone calls
When you’re on the phone at work or at your place, stand up and start pacing during the call. Doing this will make your body move to get those extra steps in—they all add up.
This movement will also give you more energy during the call that will come out through your voice. Standing exudes confidence in your tone, and the person on the other line will be pleased.
And you’ll be a better communicator when standing up. Because studies show that people who stand up think better than sitting down. It’s true, you actually think quicker on your feet.
This tactic works for everywhere except the car.
3. Go with a standing desk
Studies go back and forth on if standing at work offers benefits to you, but I’m a believer that it helps because it’s easier to move around and stretch out when standing.
If you get creative, like I did by putting my laptop on the top of my dresser so I can move my legs when writing, you don’t need to invest the money in a standing desk.
Just remember that using a standing desk doesn’t solve all your problems. Because sedentary standing or slouching is also bad for your body and spine. So make sure to shake those legs and bounce around a bit when you’re working.
Over time, working standing up will feel as normal as sitting down.
4. Walk around during work breaks
There’s no doubt that if you want to maximize your productivity during the day, it’s best to take breaks. The brain and its willpower during the day is like a muscle. It’s exhausted and unable to perform if overexerted.
You can kill two birds with one stone by walking during your breaks. Maybe you walk through the office to go to the bathroom, go outside to walk around the building a few times, or take your dog for a walk.
But taking a break and walking during it is easy to forget. I’d recommend you set a reminder or alarm on your phone to guarantee you do it during the day.
5. Don’t eat lunch at your desk
Since lunch is in the middle of your day, it’s the perfect time to get some exercise walking so you avoid that afternoon energy slump.
The people who have to sit in a chair all morning and afternoon do nothing for their health when they choose to sit at their desk during lunch.
For those who pack their lunch to save money, I’m all for it. But that doesn’t mean you can’t walk to eat somewhere outside or take the stairs to eat in the office cafeteria. Breaking the habit of eating at your desk helps you meet new people.
6. Meet coworkers in person
When you’re about to send an email to your coworker Shannon, don’t hit send. Walk over to her and talk it out right there.
Odds are the communication will be friendlier, you might make a new friend, and you’ll get your answer quicker instead of adding to the pile of Shannon’s unread emails.
Implement this as your regular routine, and you’ll be seen as the friendly, energetic employee that everyone likes.
And don’t forget about all those steps that come from this move.
7. Mix an activity with television or Netflix
I’m so busy that I’m not one to sit for hours watching television or Netflix. But some people do watch shows for hours.
To move more and offset the laziness, mix an activity with your favorite show. Standing up doing laundry, cleaning, or organizing are activities that come to mind off the top of my head.
Another option is to ignore the busy activities and get down to exercise during the show or its breaks. Walk around your place after every episode. Do push ups during commercials. Do something to make your body work.
8. Track your fitness
Tracking your fitness gives you awareness if you’ve been active or dormant during the day. And you gain goals to improve on each week. Seeing your results will cause you to desire to walk more and sit less.
If you don’t have the money, there are plenty of free apps for your smartphone that will track your steps, calories burned, and heart rate.
If you have an iPhone, there’s a predownloaded app called Health (red heart with a white background). It only tracks you when the phone is on you though, which isn’t as convenient.
While sitting all day is terrible for your weight and posture, the evidence is inconclusive at this point that sitting is going to kill you. There’s not enough research and data to be sure.
However, what is for sure is that the staples of a healthy and long life always come down to the basics:
- Eat healthy to fill your body with natural nutrients
- Exercise consistently, whether that be cardio or lifting weights
- Get enough sleep each night—around eight hours
Take care of yourself in these three ways, what I consider the Big 3 of staying healthy, and you’ll give your body the resources it needs to sustain you. A more energized and happier you comes out when you eat, exercise, and sleep right.
And sitting less to be more active during the day only helps your health, so prioritize mobility at least a few minutes every hour and you’ll be fine.
How often do you sit during the day? Now that you know why sitting is bad for you, what changes will you make to be more active?
How To Plank: Why This Is My Favorite Exercise!
Whether your motive is looking better with your shirt off, feeling more in shape, or strengthening your body, you’ll want to know how to plank.
It might change, but right now this is my favorite exercise on the planet.
Watch this short video to get a quick explanation of the plank and how to do it to perfection:
In case you didn’t watch the clip or catch the steps to do a perfect plank, here they are:
- Get into push-up position
- Bend your elbows 90 degrees and rest your body weight on your forearms
- Keep your upper body and lower body on a flat straight line
- Look at the floor and relax your head
- Hold this stance for as long as you can while maintaining proper form
- Don’t stop breathing, inhale and exhale at a slow normal rate
That’s all it takes to build your core and get stronger muscles. Isn’t the plank simple?
Plus you can plank daily to challenge your abs, where it’s not smart to do chest, biceps, or leg exercises daily. This is another W for the plank!
How often do you plank?
What’s your experience with it?
For how long can you plank without putting your butt in the air and arching your back?
Challenge yourself to start doing this weekly (it doesn’t have to be daily). Note how long you last, with good form, the first time you plank. Then take baby steps to feel the burn and go longer next time. And repeat this process.
Imagine how much progress you can make in 6, 12, and 18 months?
It’s for this reason that you better believe I’m planking tonight. Join me!
111 Reasons To Exercise
Not in a regular workout routine? Maybe the problem is you don’t realize the importance of physical activity. I’ll fix that with these 111 reasons to exercise.
You may not like reading this list because then you don’t have the excuse of ignorance. Sorry to bury your excuses.
After reading this it’ll just be pure laziness if you’re not exercising and pushing your body to get in shape. That’s 100% on you.
But I got faith in you. You can build this habit—slowly but surely—and become a more fit version of yourself.
Take it day by day. That’s the key. Don’t expect to lose 10 pounds in a week, then get frustrated you’re not seeing immediate progress. All good things take time.
Alright, let’s dive into every single reason to work out!
The Benefits Of Exercise
- Betters your quality of life
- Gives you more energy throughout the day
- Helps you fall asleep quicker at night
- Works to prevent the common cold
- Boosts productivity all day
- Improves your blood flow
- Provides endorphins to feel good
- Fights against depression
- Improves your social confidence
- Extends the amount of years you live
- Stimulates mental focus and concentration
- Lowers your body fat and weight
- Strengthens your immune system
- Presents opportunities to make new friends
- Increases testosterone
- Lessens risk of joint pain
- Tones and strengthens your skin
- Enhances your endurance
- Protects you against heart disease
- Lowers risk of some cancers
- Convinces you you’re stronger than you think
- Fights against dementia
- Motivates you to eat healthier
- Burns extra calories
- Provides a creative outlet
- Helps you feel sexier
- Drives more romance in your relationship
- Lowers cholesterol in a natural way
- Makes your dog healthier and happier with more walks
- Decreases your resting heart rate
- Instills discipline and self-control
- Teaches your kids to exercise
- Increases your work performance
- Adds a challenge to your day
- Strengthens your bones
- Develops your athletic ability
- Pushes you to take more risks
- Digests your food better
- Lowers risk of diabetes
- Lowers triglycerides
- Aids your immune system fighting infections
- Improves emotional stability
- Gives you a positive goal to attach your energy to
- Alleviates constipation
- Stimulates pain-releasing hormones
- Improves oxygen movement to the body
- Lowers the risk of osteoporosis
- Speeds up your metabolism
- Helps remove lactic acid in the body
- Develops a mindset of self improvement
- Straightens up your posture
- Provides a healthy habit to exercise more
- Develops flexibility and range of motion
- Makes it easier to fit into different types of clothes
- Gives you a social setting to meet like-minded people
- Helps you think positive
- Saves you doctor bills down the road
- Increases creativity
- Allows you to eat unhealthy without getting fat
- Makes you drink more water
- Protects your eyes and eyesight
- Creates a mentality of respecting your body
- Builds muscle tone
- Provides opportunities to test your willpower
- Fights against allergies
- Makes you look younger than you are
- Prepares you for change
- Increases fertility for making babies
- Improves body control
- Allows your brain to think more clearly
- Helps your body store glycogen
- Boosts your body’s production of good fat
- Gets you comfortable handling pressure
- Decreases appetite for sugary drinks and unhealthy food
- Adds muscle strength
- Makes you feel hungrier after a good workout
- Takes away guilt when you do relax
- Increases the odds you make more money
- Reduces blood pressure
- Teaches you a lesson in patience to see body progress
- Alleviates back pain
- Readies you for any reunion, wedding, or social gathering
- Improves breathing ability
- Gives you a chance at a six pack
- Instills belief that you can achieve your goals and follow through
- Eases menstrual cramps
- Gets you ready to run a marathon
- Improves your business network and connections
- Provides an excuse to wear and buy new exercise clothes
- Improves reaction time
- Presents opportunities to find new business ideas
- Makes for a free social activity
- Reduces stress and anxiety
- Fights against feelings of boredom
- Protects against age-related muscle loss
- Gives you a pretty mirror view
- Raises your sexual performance
- Allows you to eat more food
- Makes you a more interesting person
- Prepares you to always look good in swimsuits
- Builds muscle size
- Adds a glow to your skin complexion
- Teaches you the value of hard work
- Gives you a reason to manage your time better
- Protects your body against injury
- Decreases the difficulty of lifting heavy objects
- Encourages the people around you to exercise
- Adds to your first impression
- Lowers the scary thought of stepping on a scale
- Increases compliments you receive from other people
- Gives your body what it loves, a good workout
If those 111 arguments didn’t convince you to take your health serious and begin a consistent exercise plan, I give up. You may be hopeless.
Just kidding. I know that’s not true. Even the most overweight, out-of-shape person can make a turn for the better to prioritize exercise.
And I know after reading this some of you will think, “Exercise is awesome. I’m going to get shredded for the beach this summer.” But then you’ll continue to not work out like nothing changed.
There’s only one road to getting in better shape, and it requires a bunch of sweat.
So snap out of it. Start exercising like you know you should. Get committed.
You owe it to your mind and body at the very least. Otherwise you’ll steal those 111 reasons from yourself.
And as I wrote in this article, the best time to start is now.
Interview: Dr. Littleton, “America’s Energy Doctor” Seen On Dr. Oz
Today I have a special interview for you with a great new friend, Dr. Jason Littleton.
He’s a doctor, CEO, author, speaker, columnist, and so much more. Mainly he’s known as “America’s Energy Doctor,” and has been on The Dr. Oz Show—that’s big time.
What I appreciate about Dr. Littleton is he’s one of those guys who benefits everyone around him, making it look effortless. All you have to do is listen, and you’re going to walk away with some new wisdom or inspiration.
You’ll see what I mean in this interview.
Check it out below, and don’t forget to keep reading after the interview to see my key insights.
Brian: You’re super successful now. But it wasn’t always easy. Tell us about your difficult trial during the MCAT and how you got through it to become Dr. Littleton.
Dr. Jason: In a nutshell, I was on a journey to become a doctor. And one of the roadblocks that came up was when I walked out of the MCAT exam.
One of the things I realized is that when you’re going for anything, you’re going to realize what you do and don’t know about yourself that you need to change. You do this so you can become a better version of yourself.
In my case, studying for the MCAT was a whole lot different from studying in high school. In high school, you read a textbook and remember what you need for the test. Even in college, you’re learning things and you mainly memorize information to get to the next level.
But for the MCAT, there’s information there that you have to not just memorize, but retain for your future success as a medical student and as a physician.
One of the things I learned about myself is that I needed to retrain how I learned information. I needed to retrain how I studied and how I focused, so I could be better prepared when I went into that next MCAT exam.
Here’s the deal when you take a big exam like that. Sometimes there’s pressure to succeed. And I didn’t fully understand that pressure as well as I maybe should have understood.
So through self-reflection, understanding the things I did wrong, and staying motivated, I was able to go back and do the test again, and succeed. That was a difficult time that I overcame. But I never lost focus that I would be a successful doctor.
Brian: What are your overall thoughts on failure? Is failure permanent?
Dr. Jason: It’s both. Failure is a temporary thing for people who see the light at the end of the tunnel, when there’s no light. You have to have a vision for yourself. You have to be able to see it when no one else can see it. And when things in the natural don’t look like they’re going well, you still have to have a mental picture of where you’re going and that you can still get there.
For people who can do that, and everyone can do that, so for those willing to do that then failure is temporary.
For people who are not willing to see the greatness inside of them and are not willing to face difficult times and get through them, failure is permanent. Because these are the types of people who will quit, not continue on, not fight the obstacles, or embarrassment. Because sometimes people feel embarrassed when they fail.
So if you can get past the pride and the embarrassment, to see that mental picture of you on the other side, failure is temporary.
Brian: I know that you’re an energy expert. So what are three changes we can make in our lives to gain more energy throughout the day?
Dr. Jason: First, you should always start with breakfast. A lot of people skip that, but here’s the deal: Carbs are our fuel. That’s like our gasoline. So when we eat breakfast, we’re getting the carbs we need to fill our body with energy.
People shouldn’t ever avoid carbs. That’s like not putting gas in your car. You want to have elite carbs though, such as vegetables and fruit.
The other thing people should do is have snacks throughout the day. I always tell people to have six meals a day—breakfast, lunch, and dinner with three snacks in between. When you do that, you stay energized as you go through the day.
Next thing, people should avoid drinking caffeinated drinks. Sometimes people make a habit out of that and they use caffeinated drinks for energy. But they continue that until it’s something they rely on to feel energized.
But that’s not what you need. It hurts your health. It doesn’t make you feel as energized as you actually think. It’s a lot of commercialism.
So those three things, just from a natural aspect of diet and nutrition, will give you more energy.
And here’s one bonus from a mental perspective. People have to plan to go beyond where they think their end point is. For example, if people think at 5 PM their day ends because they got off work and they’re not prepared to go beyond that, their internal mental clock says we’re done working and let’s shut it down.
But I tell people to keep the throttle going. Don’t go home at 5, sit on the couch, and turn things off. Because when you do that, you get tired, it’s hard to start again, it’s hard to work at home, and it’s hard to be an entrepreneur outside of your job.
So I tell people to plan to work to at least 10 PM. When you do that, mentally you’re prepared to go longer than you originally thought was your end point. That’s how you can also have more energy and spring to your step during the day.
Brian: From your experience as a doctor, what’s one of the biggest misconceptions an average person has about living a healthy life?
Dr. Jason: I don’t want to lose anyone here, but sometimes people think that they have to work out to an extreme extent so that they feel like they’re in the best shape of their lives.
But I argue that how many football players and athletes live beyond 70? These are people who work out to an extreme extent to become real muscle-bound. And sometimes that extreme working out causes added stress on the body and inflammation that actually doesn’t cause us to have longevity.
Some of people who have been interviewed who lived to their 100s said the secret to longevity is moderation in exercise and diet. Some of the extremes in terms of fitness won’t take you to longevity.
I’m not saying don’t lift weights, don’t go running, don’t work out. I’m saying do it in moderation, don’t do it to an extreme.
Sometimes people will do it to an extent where they don’t feel good about themselves until they’re beating their body to the extreme. When you do that, it damages your health.
Brian: Walk us through how you got featured on Dr. Oz and what that experience was like on national TV?
Dr. Jason: First of all, I have a business coach, Dr. Stacia Pierce, who is world-renowned business coach who has helped me get engaged with people like a Dr. Oz and a Dr. Nandi.
Having a coach is paramount because you need someone, as an entrepreneur, that will push you beyond what you think you can do. I wouldn’t be where I am without my coach.
She pushed me to write my first book WellSpring: The Energy Secrets TO DO The Good Life. As I started marketing myself, people got wind of what I was doing.
And one day I received an email from the social producer from The Dr. Oz Show, asking me to talk about Dr. Oz’s magnesium grocery list and how I used it with my patients.
Of course I accepted that opportunity.
Brian: What’s your favorite book, fiction or nonfiction, and why?
Dr. Jason: One of my all time favorite books is Your Best Life Now by Pastor Joel Osteen. It’s a great book about making positive affirmations, believing in the favor of God, and really walking your faith out to be your best.
I think it’s a great book because when I read that it helped me through my journey of success as a physician.
There’s another book that’s really dear to my heart. It’s by Dr. James Pierce and it’s called The Success Secrets of Excellence. And it’s about how to be excellent in life, in your job, in your business, being on time for appointments, and how you look excellent because people treat you how you look.
Those two books, and my business coach Stacia Pierce, have made me the person I am today.
Brian: What’s your life mission?
Dr. Jason: My life mission is to help people find their passion and to use that so that they can live as healthy as possible, so that they can buy more time on this earth, and so they can carry it out.
Helping people do that enriches the world. Helping people live longer and be energized to do what they’re passionate about is a huge part of my purpose.
Brian: Where can Take Your Success readers go to learn more about you and your work?
Dr. Jason: People can go to my website: www.jasonmd.com. There they can find links to my Facebook, Instagram, and Twitter profiles.
And on my website they’ll be able to get to every social media site, book, and resource that I have.
What I learned is that Dr. Littleton has a clear vision for the world, his patients, and his life. That’s to live with passion.
And his passion empowers him to do his best work, regardless of the arena.
His passion to be a doctor carried him through his difficult time with the MCAT. His passion to help others live with energy improves the lives of his patients and the people around them. And his passion for entrepreneurship pushes him to continual business success.
I’m totally with him. There’s a 180 degree difference between someone who is pursuing their passion and someone who isn’t. You can see it in their day-to-day life, their mood, and often their eyes.
So I, and I know Dr. Littleton agrees, challenge you to find your passion. It’s the best thing for the people around you and you.