Thursday, March 20, 2014
Tracked my meals. [ x ] (Current streak: 4 days)
Stayed within my calories (6 days a week). [ x ] (Current streak: 4 days)
Didn't binge. [ x ] (Current streak: 4 days)
Went for a walk (6 days a week). [ x ] (Current streak: 4 days)
Took the stairs instead of the elevator. [ x ] (Current streak: 38 days)
Today I ate: 1,512 calories
Today I burned: 660 calories
Daily calorie differential: - 968
Another great day today! I went for a walk in the morning and then I did some yoga. I've read a lot of articles about how bad sitting down all day long is for your health so I decided to try something new today. As a writer, I sit in front of my computer screen A LOT. Standing is a healthier option than sitting down and it burns a lot more calories per hour than just sitting! So, instead of sitting, I worked standing up today. For five hours! I have an exam tomorrow that I had to study for so I paced around slowly, and even did some squats and stretches while studying. Thanks to that small change, I burned +250 calories today just by choosing not to sit while I study.
There are A LOT of articles and studies about the health benefits of standing vs. sitting. All of these examples are from an article found here: http://www.bbc.com/news/magazi
ne-24532996. Here are some of the things that I found really interesting in this article:
- Sitting down a lot during the day is clearly bad for us and some studies suggest that those who sit all day live around two years less than those who are more active.
- Even if you exercise on a regular basis that may not be enough. There is mounting evidence that exercise will not undo the damage done by prolonged sitting.
-Standing while you are working may seem rather odd, but it is a practice with a long tradition. Winston Churchill wrote while working at a special standing desk, as did Ernest Hemingway and Benjamin Franklin.
-prolonged sitting has not only been linked to problems with blood glucose control, but also a sharp reduction in the activity of an enzyme called lipoprotein lipase, which breaks down blood fats and makes them available as a fuel to the muscles. This reduction in enzyme activity leads to raised levels of triglycerides and fats in the blood, increasing the risk of heart disease.
-The Chester researchers took measurements on days when the volunteers stood, and when they sat around. When they looked at the data there were some striking differences. As we had hoped, blood glucose levels fell back to normal levels after a meal far more quickly on the days when the volunteers stood than when they sat.
-If you stand for three hours a day for five days that's around 750 calories burnt. Over the course of a year it would add up to about 30,000 extra calories, or around 8lb of fat.
I'm going to make it a point to stand up whenever I can while I write or work. At least a few hours a day! I have a bad back and I think it would help with my posture to work standing up, and that would in turn keep my back from hurting.
I didn't track the-standing-while-working on the fitness tracker because it's not actually fitness (or is it?) but I did take the calories burned into account on my calories eaten / calories burned checklist in the beginning of this blog.
Oh, and if you want to calculate how many more calories you'd burn standing up compared to sitting down, you can use this simple calculator:http://juststand.or