The Impact of Prolonged Sitting

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Alright, everyone thanks. So much for joining today. It looks like we have a good amount of people. That are coming into the call. Right? At noon. So if we get any feedback issues in the beginning part is because people are hopping on the line. If you could, if you were on the call, if you could go ahead and mute yourself, whether it's through your computer system, or if you're using a phone your phone, that would be great. And that we will avoid any of that feedback that we may get from folks coming on the line. My name is Danny hill. One of the health educators over at Optima. Thanks. So much for joining us today, this is one of my favorite presentation topics, which is on the impact of prolong sitting. We developed this presentation back in twenty sixteen and a lot of changes since then some really good information has come out more support for some of the findings that have come out on this topic in the past couple of years. So, I'm excited to be able to share it with you today. A few housekeeping items before we get started just so, you know. The first is that the presentation is being recorded, I will send out a link to the recording as soon as I get it, I hope to get it tomorrow. It could be on Friday before I get it, but I'll send you that as soon as I have it that way, you can review it if you'd like or send it along to anyone that you'd like to show it to the presentation will also be posted up on the opt in the health page, and I'll send you that link as well and that also has a library of a lot of the other presentations we've done throughout the course of this year. If you want to take a look at any of those, the other thing I wanted to, let you know, is that the chat feature is gonna be the best way for you to send in your comments and questions for those of you. That are using a desktop. If you move your mouse around on your on your mouse pad, you should see a ribbon of circles that shows up at the bottom of your screen. And one of those circles looks like a text message bubble. If you click on that, a chat box will open up on the right hand side of your screen, and you should be able to spend things in that way. I am doing a presentation on my own today. I'm going to be presenting and tackling the host role. So, if I don't see your question immediately, that's why but I'll make sure to get to it before the end of the presentation without without a I don't want to miss you guys. So I'm going to go ahead and swap my information over. Good. That's not right. Okay, forgive me swap me there. We go. Alright so again, to get started this, this presentation is a, is a really popular one that we've done for a couple of years. Now, we're gonna talk a little bit about what prolong sitting is and then we'll talk about some of the health impacts and then how we can prevent prolong, sitting throughout the course of our day prolong, sitting as you may have heard, referred to as sitting disease. And that's because there are a lot of side effects to it that are similar to smoking, believe it or not. So you may see some common themes, if you do want to do a deeper dive into this presentation topics, sitting disease is a great way to to look it up from different sources as well but to define prolonged sitting if you again, where to do that Google search that I mentioned. You're gonna find a lot of ranges in terms of what are the number of hours in the day that are deemed prolong sitting you've come up with everything from a minimum of five all the way up to fifteen hours a day. And that's because there are several variables that can influence the degree of that impact. When we first introduced this presentation. Like, I mentioned back and twenty sixteen, it wasn't even addressed in the physical activity guidelines for Americans, which is kind of like the prevention Bible in terms of movement. What they do with those guidelines is they take ten years worth of research, and they summarize it in the best way possible to look at, you know, what other impacts from not moving or being inactive. What does that mean? How can we get people moving? And the previous position that came out in two thousand eight didn't even say anything about prolong the setting because the research area was so new. Since then what we, what we know is that sitting is the same thing as sedentary behavior, and the way that we define. That is to say anything. That refers to a waking behavior. That requires little energy to do. And typically, we do these things when we're sitting when we're reclining or we're laying down sometimes you might hear people say, well, you know, little energy might be expended. If you're standing. That's completely different. Hopefully, you'll see that throughout the course of the presentation today. But again, this practice area of research has become very popular. It's gotten a lot of attention in terms of, from public health, because of the appearance of some health risks that are associated with it also. Because it's just so prevalent in American society, another way that we might define sedentary behavior is just the time that we spend doing things. Usually or for our job we engage in a lot of screen time. And even if you look at tracking devices, a lot of research has done this, that they've put fitness devices on their participants. And we just see that there's low levels of it throughout the day. One way, that that is measured through fitness devices and research is to look at that. And this is a common way that we, that we will type, you know, track, different types of activity. Sedentary behavior is defined as anything, any behavior that requires no more than one point. Five Mets just to give you a little bit of background. What Mets are it's an acronym for metabolic equivalent of task, and it basically describes how much effort it takes the body to perform a specific activity. And that's determined by a ratio of the rate of energy expended during. That is a activity compared to the ratio of energy we expend at rest while there are certainly variants and how many Mets a certain activity may require for each person. We know that there's a general range usually for light activity, which is still non sedentary. So we're not sitting, it's a waking behavior that we're doing, but light activity typically requires less than three minutes things like walking at a slow or leisurely pace less than two miles an hour cooking for standing up and working in the kitchen. That would be considered a light activity or like, household chores think of, you know, maybe dusting or folding laundry or washing dishes. Modern intensity activity requires more than three but less than six minutes and examples of those might be. Briskly walking two and a half to four miles an hour playing doubles tennis or what you see here raking the yard. That would be considered moderate activity. And then vigorous activity is something that requires more than six minutes. And that's things that you might think about as traditional elevated heart rate activities, jogging running, but even things like carrying heavy groceries or carrying something up a flight of stairs, your heart rate is elevated. Typically, when you've done that shoveling snow is another one. That's an activity. That we do in daily life at some times during the year. Well, not this year in Virginia anyway, but some places or taking a group exercise class. Those would be considered vigorous activities as a reminder. Like, we just said sedentary behavior is anything. That's gonna be less than or equal to one and a half mats. So, even when we compare it to the light intensity activity, we're still only doing about half the amount of work. Our body is only extending half. The amount of energy is that to do any type of behavior that we would do sitting down and that might be working at a computer for a lot of us playing a video game for others, watching something on TV. Certainly. It's gonna be less than one and a half minutes. So think about the type of sedentary activity, that most Americans engaging day in and day out a lot of them, we have listed right here on the screen and if you think about it, a lot of the times we're doing more than one at the same time right driving and meeting might be done together, eating and working. Certainly eating and gaming watch TV watching TV and driving. If you're not not driving, but writing in a car. If you're in the passenger seat, or the back seat, something like that modern society is designed for setting right? How we work? Even how we socialize how we study how we travel? A lot of that is done in the seated position. And as a result, people spend more and more time and are seated position than they ever have before. Let's look at some statistics. We can't put a specific number on the amount of hours being seated everyday constitutes for long sitting. Like, we mentioned, but we do know that. There is some research out there. That shows us. We're doing a lot of it. The U. S Bureau of Labor Statistics back in twenty eighteen looked at Americans over age, fifteen and older, and found that. We're spending two hours. And forty six minutes on average per day, watching TV or engaging in some sort of screen time. So we're in front of a computer or a portal portable device. This is outside of the screen time that you might be doing to study or to work. So this is in addition to, for those of us that sit at a desk and nine hour Workday, we're adding this on top of it. This amounted to more than half of the total amount of time that we spend per day in our off time. So you think about your clock out at five, thirty or five o'clock, you drive home and then this is going to be what you're doing after that time anybody that's on the line. If you could meet yourself, that'd be great. And get a little bit of feedback. Thank you the next bullet you might see here is adults who are meeting the minimum aerobics, physical activity guidelines and this would be for at least moderate intensity activity and doing at least about thirty minutes a day, five days a week. And we can see here that about half of adults are doing that amount and what their self reporting that they're doing. So we still have, you know, a large chunk of the American society. That's not even meeting the minimum physical activity level again. Like, we talked about moderate intensity activity would be things like, just taking a brisk walk or carrying and heavy, heavy groceries, things like that. So, half of us already been doing that amount of, you know, thirty minutes a day, five days a week. And then the last bullet that you see here is adult engaging in absolutely no physical activity when they clock out for the day. And that's a quarter of adults and us quite a bit. Alright, I still have someone that's give me a little bit of feedback if you could just make sure that you're lines needed. That would be great. This is a map done by the CDC, and this is a new analysis from twenty, twenty on adult, physical activity and this is across the US. And you can see that. There's, there's different colors on here that are showing a range of how many adults percentage wise in the US are not being physically active. Welcome one followed by pound. Sorry sorry about that guys. Let me bring my presentation back up. Okay. Alright. So, what we're seeing on this map is kind of a heat map, almost the darkest thread is gonna be the highest prevalence of inactivity in the US. The orange would be the second most prevalent. And then, as we work down to green Green would be the least prevalent. So, the, the population is the lowest in terms of how inactive they are, their fees are going to be the more active States in the country. What we know from this range is that it can go anywhere from about seventeen percent all the way up to forty seven percent of the adult population in those states is inactive. How they answered this question respondents were asked. During the last month, other than your regular job, do you participate in physical activity and they gave some examples. That could be running your call for gardening and the answer was simply no. So in the last month. So I haven't done any physical activity. And this is how they got these, these results. So, We kind of understand a little bit of what prolong sitting is we know that it basically is tied to a level of inactivity that equates to little to no physical movement or engaging in any activity as moderate intensity outside of work is how we would define prolongs sitting what are those health impacts. Simply put the entire body feels the impact of being active. We know that there are certain physiological processes that are affected when we're inactive. We tend to burn fewer calories and makes you more likely to gain weight. We know that we lose muscle strength in endurance and that's just because we're not using our muscles. Right? Our bones get weaker. We lose some mineral content from our bones from not being active and our metabolism is affected. Obviously. So, we have a more difficult time breaking down fats and sugars. That was is an interesting one in terms of how our metabolism is affected. And that's because there are two processes going on that happen. When we are seated one is there is a enzyme in our bloodstream called glycoprotein my page and it's job is to breakdown that in the bloodstream when we're seated for long periods of time. We simply we can turn off that enzyme. It doesn't do as well when we're seated and so it's not breaking down the fat and the body as well. Another thing that happens is our pancreas tends to make more insulin when we're seated. So, obviously we could see that that would impact how we're breaking down sugars in the body. But also it can cause some inflammatory responses in our body that can have an impact as well from that increased insulin. Some other things that may happen, our immune system seems not to work as well. A lot of that might be tied back to inflammation and we tend to have poor circulation. I'm sure a lot of, you can attest to this, maybe some swelling or some varicose veins that you've gotten in your legs after you've been seated for long periods of time. Also, just having, you know, I've been seated for long periods of time. You make it took numbness or tingling down in your lower extremities and that's from that poor circulation. We talked about inflammation. That is a cascade of things that can happen. We can see an increase in cancer and diabetes. Certainly lots of lifestyle diseases can can be attributed to at least in some part to inflammation. And then lastly we have hormonal and balances and that's simply because the cascade of the cascade of hormones that happen in our body can get thrown off from lack of movement. Like, I just saw a chat feature, a chat question come up. So when you say the enzyme that breaks down fat doesn't really get released when we're seated. Does that mean if we're merely standing? So no, so standing is a different thing. Typically, our body has a better physiological process going on when we're standing. I'll get into that a little bit more in the presentation but essentially what's going on with that enzyme is that it tends to. Be better working that's a poor way of saying that it tends to work more efficiently when we have a good oxygen supply in the bloodstream and we typically don't have that great of a blood oxygen oxygen levels in our bloodstream aren't as good at when. We're seated. And that's simply because we're just not expanding and contracting our lungs and our diaphragm as much as we would be standing. And that's kind of where that theory comes from. 103 00:17:13.914 --> Great question. Alright. We do know that there's some other health risks and some of these you probably are are not surprised to see and this simply comes from an inactive lifestyle. Can cause quite a few of these what you're seeing listed here for those of you, that can't see your screen that would be things like a heart disease that might be coronary artery disease or heart attacks high blood pressure stroke metabolic syndrome is a collection of different risk factors that we have put together that increases risk for a lot of other lifestyle condition type, two diabetes, certain cancers specifically colon cancer, breast cancer, uterine cancers. Those again tend to be tied back to that increase in insulin that I mentioned before osteoporosis and falls. We do have an increase in those again from those weakest bone and then feelings of depression and anxiety typically again, with those that hormonal imbalance that we tend to feel we've all heard of endorphins. We know that they exist after we have, you know, done something physically active. You get that that great feeling. A lot of times if you're wondering you might hear that as a runners high and that helps us that puts us in a happy. And so, for not engaging in some physical activity, we certainly aren't going to get the amount of endorsements that we would. Otherwise. You also can increase your risk of premature death that's not listed on here from sedentary lifestyle. And the more center you are, the higher, your risk bar. So it's a double hold. What we do know is that the bodies meant to move right? The human body is is just one that it wants to know what I want you to do is think back to high school biology and these are some basic things that you may have learned in in anatomy class and high school bones, give us a frigid rigid framework they support us to protect our soft organs, but they also help us to stand up against gravity. So, if we were intended to be seated and to be still, it would be difficult for us to move against. The pool is gravity you think about this also the large bones and our lower limbs they help to support our trunk when we're standing. If our, if our leg bones of our femur bone in particular if it wasn't strong we have a difficult time standing. Bones work together with muscles as well, and they do that through ligaments and tendons to actually move our body. Right it's the mechanical lever system. If you will that produces movement tendons are, you know, what connects scar tissue to or excuse me our muscles to our bones. And ligaments attach bone to bone to bone. They serve as structures that keep those, the bones stable and the muscles into intact with the bones but they also provide flexibility and movement for us to move around in certain ways. And not just to walk like, robots. If you think about sensory input, the nervous system responds to signals that it gets from stimulus and our muscles respond that they contract and it allows us to move around. What we're talking about here again, it's just the basics every system is impacted in the body by movement, every system of the body performs better with movement. Think about this compared to an animal that maybe a lot of, you know, you know, art, big fans of movement. Floss. Right they're adorable, but there are certainly animals. I love using the example of floss by the six year old. She's obsessed by. She probably has fifteen off animals in her room. When I tell her, she can look at them, but she can't be like them. But they spend a lot of their time up in trees. They sleep a lot and they kinda stay hidden swaps are extremely slow moving and that's because they have a very low metabolic rate, which means that they move at a slow pace because they don't need to eat a lot. They don't need to move around a lot throughout the day. They can make their food stretch. Sometimes they move even less than half the length of a football field and in one day, which is crazy. They also sleep for up to fifteen hours a day. They lay around for fifteen hours a day and they survive on very little food. It takes their body a really long time to digest food. So, even with the drastic differences and just the. Mechanics of the human body versus the flock body. For example, we know that there are humans out there that are just to send curious though, based on some of the statistics that we talked about earlier. Another important consideration is that being physically active and not sitting are not the same thing, as I mentioned at the beginning of the presentation research has yet, to be able to prescribe to us one with the amount of sitting throughout the day is okay and two. How often you should get up and interrupt you about the sitting what we do know is that the health risks related to sedentary behavior are dependent upon the amount of moderate to vigorous physical activity you're engaging in. So, you see the figure on your screen here what we're looking at is moderate to physical. Excuse me, moderate to vigorous. If physical activity is on the horizontal axis. And then, excuse me, is on the vertical axis, and the daily sitting time is on the I'm saying, that backwards looking at my screen, the wrong way here moderate configures physical activity is on the horizontal axis. There we go any. And daily sitting time is on the vertical axis. Let me see, here is the thread indicating higher risk to your health from the health risk that we talked about just a couple minutes ago. The green is representing lower risk to your health and then the orange and the yellow represent the transitional decreases in those risks. So let's break down this graph a little bit. So, what we're seeing here where the star is, this is the greatest amount of time spent sitting at the top and if we move from the left to the right but we see. Is that our health risk against to decrease the color changes from orange to yellow to green, even with small amounts of a moderate to vigorous physical activity. So we can see if you look at the line here. We, we, you know, relatively quickly shift into orange from the red, just from a little bit of physical activity. And then if we have a lot look at the difference, it makes. Let's look at the same graph from a different aspect. Now we're gonna be down in the bottom right. Hand corner or the stars. Now when we see that with the greatest amount of moderate to physical can be moderate to vigorous physical activity. The risk is low. Even for those that sit the most. Right? So if you're sitting a ton throughout the day, but you're getting a lot of physical activity and you still have a pretty low health risk. Now, there's a caveat to this. This is based on an estimate. That's giving us an idea of how much is considered a lot of physical activity and for this, this is presented by the CDC and what they're saying here is this would mean about sixty to seventy five minutes, everyday of moderate to and a moderate intensity activity. So, if you're taking a one hour group, exercise class, for example, and it's a moderate or above every day, then you're probably going to be in this category for those that are doing vigorous physical activity. It would be thirty to forty minutes per day. So it's a high volume for a lot of us, especially, you know, if you're busy, that's a, that's a lot of time to dedicate. So, it, it does represent a small portion of the population. However, you know, if you think about it, it's somewhat doable. And we'll talk about that when we get a little bit further into the presentation. One more aspect that we should look at and this is again the bottom now we're gonna be around the left hand side and this is the lowest amount of moderate, vigorous physical activity. So little to none. And we can see that the increase in our risk goes up with the more seated time, but notice that the increase is still pretty high, even at the bottom we were kind of an orange red at the bottom and then even halfway up this grid or this chart here, or in the red zone already so if we were just to shift a little bit, if we were to put a little bit of physical activity into our day, move our star to the right already in the yellow, right. We've already reduced our risk. So, what are the main things that this figuring illustrating for us for one? We know that high volumes of physical activity appear to remove excess risk of, of high volumes of sitting right? And we know that that's still a very small portion of the population that's gonna be getting, you know, an hour of pretty intense, physical activity every day. But still, we know that that might exist. We also know that very low time spent sitting reduces. It doesn't eliminate the risk of no physical activity, but it certainly reduces it. And then, the last one is that, you know, given the fact that we have a lot of people that are sitting a lot and we have very few people that are exercising a lot that most of us would benefit from getting up and moving around more. And we would also all benefit from spending less time seated. So, how can we do that? Let's put some numbers to it. This is from the physical activity guidelines that I mentioned at the beginning and their recommendations are again, some physical activity is better than the non. If you haven't been active for a while, and you need to get started, this is something that you can maybe work up to the recommendations are first substantial health benefits we should be getting about a hundred and fifty two to three hundred minutes a week of modern intensity physical activity if you're someone that no, I want to do the vigorous stuff. I wanna go, you know, take group, exercise classes. There. A recommendation would be between seventy five and a hundred, fifty minutes a week. So, we're looking at basically two and a half hours to five hours a week for the moderate physical activity. The way that you hear that most often is a minimum of thirty minutes five days a week. That's the recommendation for a aerobic activity. We get some health benefits as well from doing some strength training. That's what you're gonna see on the right hand side of this graphic. And what they recommend is, at least two days, a week of strength training that's for your major muscle groups. So this is gonna be, you know, the muscle groups and the front, and the backs of your legs, the front, and the back of your arm, and then the front and the back of your torso. So, chest APS and then your upper back and lower back would be for your trunk. You know, whether you have two minutes at a time or fifteen minutes of time or thirty minutes at a time one great thing from what research has shown us is that physical activity for any link has health benefit. As long as you're getting your heart rate elevated, you can add that to the time that you're I'm doing something. So, even if it's it's a shorted, but taking a flight of stairs, you're gonna get some health benefit from that. It's hard for us to to determine what's modern and what's vigorous sometimes. So, the trick is to do the talk test if you're doing something at moderate intensity we tend to increase our heart rate. Like, I've mentioned to the point that we can talk, but we can't say right so think about when you're taking a flight of steps and you're with a CO worker or friend, you might still be able to talk to them, but you're probably feeling a little bit out of breath and you're probably definitely not gonna be able to sing a song. Right? You're going to try to catch your breath a couple of times. If you're doing something at vigorous intensity, then we have a significant increase in our heart rate right? Where we can feel our heart really pounding and that makes it very difficult to carry on a conversation without pausing or taking your breath. So the example I like to give is, okay, your monitor intensity might be taking one flight of steps your vigorous intensity, depending on your level of fitness might be taking two or three consecutive flights of steps. Right? If you're having to go up two floors and your office building, and so you're having to do, you know, two flights of steps as opposed to one. Maybe that's when it jumps from moderate to vigorous intensity. But you can see here. I mean, for myself, personally, I have a six year old and a twenty month old, so I have to find the, you know, about the time throughout the day typically, for this purple column in the middle. So, I maybe can do ten minutes of a high intensity interval training kind of work out in the morning before work. Maybe I can do one on my lunch break. And then, do you want to get at night before I go to bed? And as long as my heart rates elevated, I can combine all of that time into thirty minutes a day. Go too far. There. We go. Here's some ideas of what. We can do first off when we're at home. We can't or excuse me more. Outwork can stand during calls. You can certainly ask your company. Whether or not. You can get a standing desk or treadmill desk. If you're working from home, now you can certainly makeshift a standing desk if you'd like, if that's just not possible. Certainly try to go out for walks in the middle of your day, or have walking meetings. If you can't. We know that Americans have less than twenty percent of Americans have physically active jobs. So most of us would benefit from these types of these types of activities. What we say here make your goal to get up, at least once every hour. So, if you're working an eight hour day, try every forty five minutes or so to get up, in addition to some of what you see here on your screen, this might simply be filling up your water. If you have water close to, you try to go to a waterfall that's farther away from your desk. Same thing with, like, a copier. If you need to make copies, try to go to a copier that's farther away. If you work, kind of in an office park, or you work in a large building that you can walk the perimeter, try to get outside and walk the perimeter of your building a couple of times today. At home, there are certainly some things that we can do housework gardening yard work. They're all that's all physical work. What we could do is just try to increase the intensity when we're doing them. So, housework, maybe set a timer and see if you can get things done quicker or if you're vacuuming for example, maybe try to do lunches while you're vacuuming something like that. Keep moving while you're watching TV. So, you can, you know, get some hand weights that you can lift. While you're watching TV, you could do some yoga stretches. You could pedal on an exercise bike think about during your commercial breaks, you might be able to do some challenges, like jumping jacks or squats or planks or something like that. When there's commercials. If you are finishing on Netflix maybe every time an episode ends, get up. And do something physically active before you go into your next episode, you can also work out at home there's so many workout videos that are available now, especially lots of them they're doing free trials. So, you can take advantage of a lot of that, the alliance planet, fitness, pellets, Han, orange theory, they're all offering free, ninety day trials, or whatever going on now. So you can always try something like that. Going on a walking walk in your neighborhood. I'm sure most of us are doing that right now. Anyway. Especially if you've got kids or a dog, she's probably getting outside a lot right now and maybe you're feeling a different from doing that, take advantage of continuing to do that through this. Nice whether that we're gonna continue to have through the summer. If you're on a phone call, try to stand up, walk around while you're on the phone and then you can also get some exercise equipment for your home, you know, treadmills and elliptical trainers. They might be great for some. But a lot of us may not have the money or space for those. You can also get less expensive equipment. You could get a yoga ball exercise, mat, stretch bands hand weights. And so you can do a little workout at home. That don't require a lot of space or equipment. The goal here is to again accumulate thirty minutes of activity a day. So you want to aim starting out at that moderate intensity or higher, depending on your fitness level, and then remember the talk test that we talked about you want to be able to talk, but not saying that's how, you know, your moderate intensity. So, the evidence is pretty clear. This is our final kind of reminder to move more that left. We know that physical activity is important for growth and development when we're kids and then as we age, it's important for us to feel better to function better sleep, better. And then we also reduce the risk of a large number of chronic diseases. Like we've talked about the good thing is that health benefits from movement are available immediately after exercising. And even short episodes of physical activity are beneficial. Research again continues to show us that everyone gains benefit men and women at every race. Every ethnicity every age. If you're in a special population if you're pregnant, if you have a chronic condition or a disability. I mean, if the list goes on and on, it doesn't matter what your circumstance we know that the majority of people are gonna benefit from movement. And as we spend more and more time, this is just another thing that popped into my mind. You know, our society is going to make us more and more prone to city work wise and with our leisure time. So, you've got to remind yourself to get up and move around and try to aim for about once an hour of you can set a device on your, you know, set a reminder in your smart device, or on your computer and then gradually increase the amount of physical activity that you're incorporating into your day little by little. Whether or not, you're insured by, we do have some good resources that are helpful. If you need some assistance in increasing your physical activity. I use some of the pages that are move about booklet to develop this PowerPoint. That booklet gives you kind of a deeper dive into this topic for those of you that are interested. We also have yoga videos and videos that are on demand, but you can watch right on our website. And those are great sources for that. We also got some really good ones for eating healthy. If you're interested in looking at that. So visit this web address that's listed on your screen here Optima, health, dot com, slash my life my plan and you can get to that information as well as the library. Is Pre recorded webinars that I mentioned before so I'm gonna take down this PowerPoint and see if I've got any questions that have popped up here. We just have the one still. Are there any other questions? Anybody has? We went through that topic pretty quickly. Please feel free to send them in. Oh, great question. How long shined agent physical activity every hour is there a minimum? So, this is kind of a two part two part question. So, the point is, if you're finding yourself sitting a lot throughout the day, just getting up, you know, they say every hour, even if it's for five minutes, the benefit is interrupting that sitting time. So you don't want to go for stretches of three or four hours at a time that you're staying seated getting up and interrupting those those periods of sitting as much as you can is important. So, even if it's for five minutes an hour, they're still interrupting that sedentary behavior that you're engaging in, but if you can find ways to incorporate some physical activity or movement into those. That's great. I'll give you an example of one for me. I typically work in an office setting. Obviously I'm not doing that now, working from home. But if I know that I'm gonna be in my chair a lot and the day, I do have reminders set up on my desktop. I'll get up I'm on the third floor of our office every hour. I'll go all the way down to the bottom floor and then I'll take the steps all the way back up and then I'll go and I'll sit back down. So, I'm probably only away from my desk for maybe five to seven minutes, but I can tell you my heart rate is elevated. And I've been doing that for probably two years. I'm still out of breath when I get back up to the third floor. So that's kind of if that helps another thing is, if you have a hard time getting to that thirty minutes today, you can find ways to incorporate activities like that throughout the day. Then, you're, you can add that to your thirty minute total for the day and that way, you're kinda killing two birds with one stone. Another question is, was this presentation recording. It certainly was, so I will when I get it available to me, probably tomorrow I'll be able to send that out to all of you another question here. This is a really great one, because they're talking about their fitness tracker, I believe. Yes. So, this individual is finding that their heart rate is getting elevated when they're looking at their fitness tracker. Let me make sure I can read this. Let's see. Okay, so I think this is more of a statement than a question, but I think this is a good statement to still turn into a a topic for us really quickly. So, for those of you, that use a monitor, a fitness monitor. So, a Fitbit or an Apple Watch or whatever there are there is a feature on there. That will allow you to look at your heart rate. So you can see what your beats per minute are. And I'm gonna take down this screen really quick so I can just show you all whiteboard. Okay so there is a calculation that you can use. To determine your heart rate and so the calculation is to take two hundred and twenty subtract your age from it. And this will give you your maximum heart rate. Now. This is, you know, the shorthand way of doing it. So, if you have a certain medical condition, if you're taking certain medications that may impact this number as well as if you're extremely fit your maximum heart rate may be above this. If it's been awhile, he may be below it seeing. Someone's saying that they're not seeing the whiteboard. Alright. Well, still listen and for me, so you take two, twenty, subtract your heart or subtract your eight. That's going to give you your maximum heart rate and there are certain ranges. So, this modern intensity, typically, we wanna fall around fifty percent to up to seventy percent of our maximum heart rate. Alright. So the percenter fifty to seventy percent of our max heart rate. It's typically moderate intensity. Alright, so let's say, for the sake of keeping it easy, we're talking about a twenty year old, so we would have two twenty we would take away twenty for their age. Theoretically, their max heart rate would be around two hundred. So, if they're looking at their beats permanent on a fitness device, and it says one hundred beats per minute, then they're working at fifty percent of their maximum heart rate and they're following it falling into that moderate intensity. So, if we have something that's using these calculations above seventy percent, then we're in the vigorous intensity. What you find is that your body responds differently to different types of activity, especially those of us that have been maybe engaging in something for a long period of time. I used to teach cycling classes if my previous before children, life and my heart rate would really never get very high doing that because I was so accustomed to doing it. However, if I would go running, even if it was just for ten minutes, my heart rate would be through the roof because my body just the mechanisms of my body. We're just not used to that. So, for those of you that are looking for ways to still get that moderate intensity, and you're maybe struggling with it high intensity interval training, which I just saw someone messages. So thank you for that. Hi. Intensity. Interval training is a really great way to track your heart rate and to get it elevated quickly. And the benefit of this is that you can get a pretty good workout in in a very short period of time for those of you. That are unfamiliar with this that you basically take a higher intensity exercise and then you swap it with a lower intensity exercise. And you do this for certain periods of time it's typically I know there's a lot of variables out there, but it's typically a one to one ratio. So you might do that lower intensity exercise. Let's give it. Let's say walking for example, you walk for one minute and then you might jog for one minute and then you walk for one minute and the right job for one minute. And you would do that for however long. You may have time to do it. Ten minutes, for example, that might be beneficial for you. So that means that you would be alternating to walk, jog, walk strong five times. You can do the same with lots of really great. No equipment required movements. Probably one of the most well, known is a burpy, but you could do these things in a swimming pool as the weather gets warmer for those of us to have pools in our backyard. You can totally do some different moves in your pool. And alternate the movements to give your body a chance to recover and then spike, your heart rate back up that's a really great way to kinda track your heart rate. If you are one of those individuals that you've been doing something for a while. But you're just not feeling the intensity effects of it. Like you used to. I hope that kind of goes to the statement that that individual sentence, and I did see a question about varicose veins in here. I did mention that city can contribute to those, but yes, and I see this individual here saying they were standing at their job for twelve hours at a time when they develop them. And that is certainly true too. If you think about it, if you're standing for very long periods of time, you're still pulling while still pulling pressure, still pulling in your legs. So that's why they don't recommend standing in a place of sitting. It's more of the movement throughout the day. So, if you have questions about how to eliminate those, definitely a doctor, I would recommend that you probably reach out to your doctor. See if there's a particular specialist that you can go to. I know. For me, personally, I developed that too in a previous job. I went from working and moving a ton throughout day to being feeded all day long and it was a struggle for me and I had to wear compression stockings. That's the only way that I would feel better, but there are probably some other options out there as well. I would recommend that you reach out to a healthcare professional for that. Great question I another question that just came in about walking or running that your legs hurt. Very well. Could be that you do have a blood circulation, you know, something going on there. And again, I don't know. That would be a specific thing that you would want to reach out to your healthcare provider about ask them about. I'm not sure. I'm not sure what would be causing that. But, again, if you do, you have people like to think about yoga being a very relaxing thing. I know. For me, I'm sweating and my heart rate elevated when I do yoga, because it's not something that I'm doing a lot of the time. So, if you find that of more traditional quote, unquote, traditional method to starting to get more physically active, just doesn't work for you, you don't like it. You don't it's not something that you enjoy. It's hard or whatever the case is. And if it causes you problems, then certainly look for something that you can enjoy dancing is a great thing that you can do to keep your heart rate elevated. We mentioned swimming before yoga yard work. There's lots of things that you can do things that you may enjoy. Already that you can count them as physical activity. It doesn't have to be something that you can only only need to do in a gym, for example, on anything that you're doing, that you're getting up and moving and you can find ways to elevate your heart rate. Go for it. I'm not seeing any other questions coming in I will send this out to y'all the presentation tomorrow. Hopefully, when I get it, I'm also going to send you a link to a survey if you'd like to answer the survey. That would be great. It gives us an idea of maybe what kind of presentations you'd like to see in the future and that way we can build those into our schedule. The other thing I will send out to you is Optima, developed a resource guide for all of the different places. That are offering free trials and stuff for workouts as well, as free trials for nutrition logging. I think we have some stuff on there. How to survive home schooling for those of us. That are our home schooling now as well. So, I'll send that out to you as well in the email that you'll get tomorrow and oh, another great question. Just came in that. You have a desk that allows you to sit or stand any you're supposed to trainer to stand on. Does that make a difference? For activity. Okay. Great question for those of you that are unfamiliar with the bows too. It is a stability ball. That's kinda been chopped in half. And the, the bottom of it is flat. So when you turn it over, it gives you an unstable standing platform that you have to work on your balance for yeah. Standing again. The up and down movement from standing to sitting is the important thing that we want to break up those bouts of long periods of sitting. So if you're able to stand at your desk, then that's great. The post to trainer is is a good thing to work on balance and flexibility, which is a really important part of physical activity overall. However, if you're not seeing that heart rate increase to that moderate intensity, I wouldn't count it towards your aerobic goal that thirty minutes a day goal for that. However, if it's something that you're seeing benefit from certainly continue on with it. And seeing that, I missed a question, so I'm gonna try to go back to that one. Okay, let me see here. Alright. Your work okay we have someone here that works on a food truck. Very cool. And so you're standing for three or four hours at a time typically standing does that count as exercise? So, again, the same thing is not gonna count as exercise anything that we consider exercise or physical activity is gonna be anything that's increasing that heart rate that's making it to the point that again we can talk, but we can't thing, right? You can carry on a conversation with someone, but you're not gonna be able to sing because you're finding yourself to be at least a little bit out of breath from time to time. So, while the standing is good, we don't want to say, oh, sit in a chair for that three or four hours standing is important, but to continue to decrease your health risks, adding some physical activity into your day, whether it's while you're on the truck or after it's still gonna be beneficial to you. I hope that answered your question. I'm gonna go back really quick while we're on the phone to the presentation one more time, because I want to show you again that. That graph to let me go to it. Bear with me. I'm getting there. Okay. So, again, Here's our Here's our present, our graph that we talked about a lot. So what you're seeing on your screen now the yellow star is down at the bottom left hand corner. This means that when we look at the vertical axis, this person's really not I'm sitting a lot throughout the day. So the individual that message, and about their food truck, maybe this is you, maybe you're not spitting a lot throughout your day. But we're also all the way on the left hand side of our horizontal axis. So also not getting a lot of physical activity. So, what we're seeing is you're still kinda in orange zone, right? When we talk about health risk, you still have a good amount of maybe health risk, because we're not getting a lot of physical activity but look at you compared to just to follow that, that yellow line all the way up. Look at you compare it to someone who's still maybe not getting a lot of physical activity, but now they're sitting aligned. Maybe they're sitting for three or four hours on a food truck, as opposed to standing with how much their health risk has increased. So, the key here to get into the green is a, is a one two punch. It's a lot of movement and a little bit of state or a little bit of sitting. That's how we get into that green zone going to leave this up here. And we've got any other questions any other questions or comments. I went to the bottom here. I do have someone here asking about fitness tracker so, even, like, there certainly are so many of them if anyone has one that they like, you can definitely message it in. Thank you and just take someone that has done that Fitbit or tried and true. You can get them and I don't really, you know, wide price range, depending on what you want to spend, not an endorsement of Fitbit. So we'll just say, though, that they do seem to sync up with a lot of different application. So, by fitness, how if you have, ultimately, you have access to a web portal, but you can think of it, but to the those benefits seem to be nice, but it does seem to a lot of application. However, I do know that some people like them with their phones. I see. Samsung, health coming in here. Apple has a a health app on your phone. That will track for you. As long as you. Keep your phone on when you're walking, it'll track your your movement, which is nice but yeah, I can see everybody kinda commenting in here and I appreciate the feedback. I'll just let these keep going. Does anyone have? Oh, thank you. Yeah, there's one person that said they did get a fitness tracker through Optima. We do have some of those left still. You can go to wellness for me. For wellness for me dot com and you can request one, they are facing that program out. So they're free. You can get them. They're similar to like, a lower into Fitbit. It's a different company. That makes sense. But they are similar. Thank you for individual that message that in. This is great guys, and I really appreciate all of a good conversation. I hope that you felt this to be beneficial again, a lot of time, when we talk about something like spinning, it is, it is a pretty obvious thing when we start to have a discussion it is something that no, it makes sense, right? When you're sitting for long periods of time, it's probably not the best thing for you, but sometimes may just need the reminder. We need the motivation. So I hope that you can take this especially now that we are in this kinda weird time that we're in. Hopefully, the commute time alone, if you're working from home, you're definitely saving the commute time any to back home from work. So you use that time that you would normally be in the car right now to start engaging in physical activity. And maybe that's agree. A great way to start getting Ly, warranted reduce your seated time. If you have any other questions. Please don't hesitate to reach out. To me. Again. I'll set up the information I have for you tomorrow when it becomes available. And other than that, I hope you have a wonderful week, continue to stay safe and stay healthy thanks guys.