Go Ahead and Fidget

Fidgeting is widely frowned upon in certain social situations and is often associated with rudeness or lack of concentration, especially among children. Even the definition of “fidget” comes with a negative connotation. It means “a quick, small movement, typically a repeated one, caused by nervousness or impatience.” This widespread disdain for fidgeting may be unfounded, however, especially as Americans spend increasing numbers of hours in sedentary positions. Since 1950, the number of sedentary jobs in the US increased by 83 percent. And while physically active jobs represented 50 percent of the workforce in 1960, it makes up less than 20 percent today. The average American actually spends 9 to 10 hours of their day sitting, and certain occupations, such as telecommunications employees, spend an average of 12 hours sitting each day. Sitting for too long has been found to increase your risk of death from virtually all health problems, from type 2 diabetes and heart disease to cancer and all-cause mortality. But while even regular exercise does not appear to be enough to counteract sitting’s ill effects, small changes in your daily movement might. For instance, people who walked around for just two minutes out of every hour spent sitting increased their lifespan by 33 percent compared to those who did not. Which brings us to fidgeting. While there’s no doubt that sitting less is crucial for optimal health, fidgeting while you’re sitting may not be such a bad habit after all… Fidgeting May Lower Your Risk of Premature Death A recent study followed nearly 13,000 women for a period of 12 years. The women provided information about their daily sitting time, overall fidgeting, physical activity, diet, and other lifestyle habits. Among women who reported sitting for seven hours or more a day and hardly fidgeting, the risk of all-cause mortality increased by 30 percent. Women who reported fidgeting often fared far better – after sitting for five to six hours a day, their risk of mortality decreased. Further, there was no increased mortality risk from longer sitting time in either the “middle” or “high” fidgeting groups. So if you have to sit for a long period, and you’re a habitual fidgeter, don’t feel bad. This regular movement could very well be lengthening your life. If you don’t ordinarily fidget, make it a point to move often while you’re sitting down. Shift your position, stretch your arms, stand up, and change your posture. Even these seemingly small changes may help. 10 Deskercises You Can Do at Work If you want to kick your fidgeting up a notch, try “deskercise.” The 10 activities that follow were compiled by Cedric X. Bryant, chief science officer at the American Council on Exercise, and John Porcari, executive director of La Crosse Exercise and Health Program at the University of Wisconsin-La Crosse, for TIME. What makes them so useful is you can get away with doing them in your office without causing a scene and they’re challenging enough to hopefully counteract some of that time spent sitting. 1. Paper Pushups - Place both hands on your desk, walk your feet back to a 45-degree angle and do 12 push-ups. This is good for strengthening your arms. 2. Book Press - To work your triceps, grab a heavy book, hold it behind your head, and then extend your arms up. Drop it back down by your neck and repeat. 3. Shoulder Blade Squeeze - Squeeze your shoulder blades together for 10 seconds, as though you’re trying to hold a pencil between them. Release and repeat. This is good for improving hunched posture. 4. Office Yoga - Keep a yoga mat tucked under your desk and try your favorite positions (like plank or downward dog) for stress relief. 5. Chair Squats - Stand 6 inches in front of your chair, then lower yourself until your behind hits the edge, and then pop back up. This helps tone your backside. 6. Tricep Desk Dips - Facing away from your desk, place your hands shoulder-width apart with your legs extended. Bend your arms then straighten them (mostly), keeping the tension on your triceps (not your elbow joints). 7. Wall Sits - Stand against a blank wall then squat down to a 90-degree angle. Slide back up and repeat. This will help tone your quads. 8. Standing Calf Raises - Hold on to the back of a chair with your feet together. Rise up to raise your calves, hold for 10 seconds, and release and repeat. This is good for strengthening your calf muscles. 9. Get a (Leg) Raise - While sitting, straighten your leg and hold for 10 seconds. Lower it almost to the floor, hold, and repeat it on the other side. This will help to tighten your abs. 10. Phone Pacing - Get a headset for your phone. Every time it rings, stand up and pace while talking. This is good for increasing your daily steps. In addition, moving is important too, not just standing still. I recommend using a pedometer, or better yet, one of the newer wearable fitness trackers that can also give you feedback on your sleeping patterns, which is another important aspect of good health. At first, you may be surprised to realize just how little you move each day. Setting a goal of 7,000 to 10,000 steps a day (which is just over three to five miles) can go a long way toward getting more movement and less sitting into your life. This should be over and above any exercise regimen you may have. Tracking your steps can also show you how simple and seemingly minor changes to the way you move around at work and home can add up. Source: mercola.com, 10/14/15.