Why you should move more

Take a close look at your office chair. This is what your new favorite enemy looks like. He harms you. Very. There is now legitimate reason to believe that he might kill you, possibly in tandem with your sofa. Especially if you live in a committed relationship, spending too much time on a new study anyway. This is not a fever fantasy. Rather, a new direction of research, the so-called "science of sitting," actually provides more and more evidence of how dangerous physical inactivity is. The most recent release even shows: A slim waist and better blood sugar and blood lipid levels are not dependent on whether and how intensely you do sports. But above all, whether you sit a lot or a little.

That may seem strange. After all, for years, we have always been reading - and feeling - just how well doing sports. It gives us more energy, a firm body, a long life and protects us from depression, colds and dementia. This has been shown by numerous studies. However, science has now discovered the opposite topic: the effect of immobility on humans. We can expect a lot of new studies in the coming years.

But one thing is already certain: "Physical inactivity is an independent risk factor" Birgit Sperlich from the German Sport University in Cologne, which has been dealing with movement in everyday life for a long time. That means: their effect can not be compensated by sport. Whether you go to training three times a week - if you sit a lot and without interruption, you are more likely to get sick.

When standing, we automatically burn 50 percent more energy than sitting

The reason: if we do not move, the body goes completely down. This happens at the latest after a few hours on the sofa, in front of the computer or in the car. "The effects of these activities on the metabolism are devastating," says Birgit Sperlich. The much lower calorie consumption - even when standing you automatically burn 50 percent more energy than when sitting, because the muscles have to hold the body - could be the least of the problem. The enzyme lipoprotein lipase (LPL), which plays an important role in the digestion of fats, is less active in motionless phases. As a result, the fat metabolism gets mixed up, the muscles take up lower amounts of fats (triglycerides) to burn them; the good HDL cholesterol is reduced.

The effects are huge in the long run: Studies have shown that prolonged sitting increases the risk of a so-called metabolic syndrome, the precursor to diabetes, by an unbelievable 73 percent. There is also evidence that it is more likely to get ovarian or colon cancer, gallstones, mental health problems or cardiovascular disease. More than six inactive hours a day means a 40 percent increased risk of dying within the next 15 years - compared to those who spend less than three hours a day motionless.

However, the good news of this new research is that it is easy to do something about the danger. For if sitting is an independent risk factor, it also means that getting up can help. And that sport is not everything to stay healthy. So if you're one of those who appear in the gym primarily as an index card, or whose running shoes just take away space in the closet, you should give up your sporting ambitions and focus on other things.

Sports and diets do not work because they are unnatural

According to Dr. James Levine, one of the world's leading experts in obesity and metabolism, is not the best remedy for extra pounds even for daily exercise. "We've been made to hunt, gather, sow and harvest and spend the day burning thousands of calories through constant movement," said the Mayo Clinic expert in Rochester, Minnesota. "Not to run like mad on a treadmill for 20 or 30 minutes, maybe burning 200 calories and sitting almost motionless for 15 hours."

Levine is convinced: "Sport and diets do not work because they are unnatural." His message: Bring more exercise into your everyday life! Online shopping, drive-ins and remote controls are the killer for any metabolism and should be avoided at all costs. Crucially, the metabolism consumes calories through an active lifestyle, by standing, going to the letter-box, lifting the basket, mowing the lawn, gesturing, whatever.

"NEAT", short for the scientific term "non-exercise activity thermogenesis", James Levine calls that.Consuming a lot of calories through everyday life does not only prevent heart problems, it also reduces overweight and gives you more energy, strong muscles and more happiness, the scientist writes in his book "Move a little, loose a lot".

So far, so plausible. But does that mean that an hour's idleness on the couch is taboo? Under no circumstance. Those who are on their feet all day have earned rest breaks. If you do not sit in the office from nine to five, and just get away from the TV in the evenings because the pizza service is ringing, your sofa is your friend. But if you have a very close relationship to your office chair, you should really consider this. James Levine has a treadmill under his desk, where he walks at a leisurely pace (one mile, so 1.5 kilometers per hour) while working on the computer. But getting up every now and then is a win, says the expert.

How often you should do that and how much sitting is just to tolerate, but according to Birgit Sperlich is not well enough studied. And without findings, there is only this recommendation so far: as often as possible to get on your feet, stretch your legs, with the colleague discuss something while walking instead of at the conference table. Effective helpers are standing desk and height-adjustable tables.

In particular, you should consider whether you can not leave the car on the way to work. Because the investigations of Birgit Sperlich show: This renunciation is what brings the most in the life of an average worker. This does not even mean that you have to come by bike or on foot to the company. Even the way to bus and train as well as the change make a huge difference. Small changes that make a lot of difference.

The ideal timetable for moving days

7.30 am: When brushing your teeth in the bathroom, walk around or do squats. Then shake the blankets properly when making the bed
8 o'clock: If possible, do not take the car for the way to the office. As long as the train has not yet retracted, go up and down the platform. Even better: walk the same or ride a bike
8.30 am: Arrived. To the workplace take the stairs instead of the elevator
9 clock: Use every opportunity to get up when working at the desk; Do not answer e-mails from colleagues electronically, but pass them by in person; stand by on the phone or, if possible, walk around; clear a shelf at belly-button height and work standing up; go to the toilet once more and do not use the nearest toilet but the furthest one
11 clock: Classic time for meetings. Instead of having meetings with colleagues, it is better to have a "walk and talk" when there is something to discuss
12:30: Lunch break. Half the time for a walk after the meal
3pm: End of working day. After shopping, it's better to go into the house twice with one bag each by bike or car than to tow them both at once
4 pm: Afternoon program. Take a walk instead of sitting in the café; Doing office work in the garden or on the balcony; to answer e-mails, use your smartphone or tablet as a "mobile" and go up and down while reading and typing
17 o'clock: House work. Use cleaning for half an hour a day, for example, vacuuming a room or wiping the bathroom instead of letting the cleaning lady come in once a week
19 o'clock: Dinner. Cooking yourself, preferably with fresh vegetables, that is not only healthier, the snipping also provides additional movement
8 pm: Phone calls. Walking around the room talking to relatives and friends
21 clock: End of working day. Play or bowl a tennis match with game consoles. Even better: go to the sofa with the partner or a girlfriend instead of the door
22 O `clock: When watching TV, do not put drinks and chip bags within reach; If you want replenishment, you have to get up