Gregg Wallace is encouraging us to move more and sit less

Gregg Wallace is encouraging us to move more and sit less

Our lives are full of energy-saving devises, from microwaves to remote controls,  all designed to save time and make our lives easier. But these have had another effect; they have made up stop moving… we now spend more time sitting than we ever have before.

This has become a major health hazard as human beings are deigned to move, not stay still. Research shows that, no matter what your total sitting time is, regular interruptions from sitting may help to reduce your risk factors and improve your health.

Last year we saw a huge increase in the number of people taking part in sports and this was put down to the Olympic spirit, but just one year on research from Weight Watchers find that more than 67% of people are spending 20 hours a day in a sedentary state.

With this in mind, take a look at the below tips from Weight Watchers celebrity ambassadors to see how you can make small changes to your daily routine, which will increase your activity levels and help you Move More and Sit Less.

Gregg Wallace’s Move More Sit Less Tips ( lost 20lbs in 17 weeks)

  • Find an activity that you actually enjoy – it can be anything but ideally one that keeps you moving. What about gardening, yoga, walking to the end of the street and back with your iPod?
  • Use the jet-wash for your car instead of the drive through. You will cut down your sitting time and your turn a weekly routine into a weekly exercise opportunity.
  • Try making a small change to your phone routine – stand up when you’re on the phone.
  • When you are watching TV – get up during all the ad breaks, walk around the house putting things away, make a cup of tea or do some gentle stretching.
  • Why not mix up your commute? Leave the car at home – even if it’s just for one day each week – and take public transport.
  • On public transport, making standing the norm. If you have a long journey, then stand for the last 10 minutes to help cut down your overall sitting time.
  • Water the garden using a watering can rather than the hose because this will mean you need to walk around more.
  • Squat at every opp - instead of thinking, 'I don't feel like picking that up now', view a cluttered floor as a chance to get some leg work in. Bend your knees when putting away clothes, shoes and everything else that isn't where it should be.
  • Brush and squeeze - use the time that you're brushing your teeth to squeeze your rear muscles. Hold for one count and repeat. Do this trick in the morning and at night

Patsy Kensit Move More Sit Less Tips ( lost 17 ½ lbs in 18 weeks)

  • Listen to fast music when you do the housework, it will make you move more.
  • Get off the bus or tube early and walk the rest of the way home… it only needs to be a few stop.
  • If it’s just a few plates that need cleaning after dinner wash by hand rather than loading the dish washer.
  • Think of ways you can use your laptop or smartphone whilst standing up – for example you could set it up on an ironing board on a raised table.
  • Whenever you have the option – at a restaurant, meeting or friend’s house – choose a barstool over a classic chair and get into the perch position.  Perching gives you a break from sitting and means you don’t get stuck in the same position for the entire day.

Penny Haslam Move More Sit Less Tips ( lost 17 ½ lbs in 24 weeks)

  • Move your dustbin from under your desk at work – a few feet away (or remove your bin all together so you have to use someone else’s).
  • Stretch at your desk – it’s a simple way to inject some movement – sedentary time is best mitigated by lots of frequent movement, even if it’s as simple as standing up and raising your arms above your head or stretching out your legs for a brief period of time.
  • Why not shop locally rather than driving to the supermarket. You could even cycle to the nearest high street.
  • Look for opportunities to move more and sit less when travelling – stand and wait for the bus or train even if there is a seat available., use the stairs rather than lifts and walk up the escalators.
  • Put the remote control away from where you are sitting, so you have to stand up to change the channel.

The report lays the blame for this stark contrast between perception and reality, firmly on the rise in technology and the internet, which has created confusion between mental tiredness, and physical exertion. 

83% of 18-24 year olds check their mobile phones in bed at night, and 71% do so again before getting up in the morning, fooling them to believe they are being ‘active’ when in fact, they could not be more sedentary.

Susan before she started Weight Watchers

Zoe Hellman, Head of Public Health, Weight Watchers UK says: “The rise in modern technology means we’re constantly ‘switched on’ – from texting and emailing to browsing online, it’s mentally exhausting. We reach for the sugary drinks, coffee and chocolate bars to re-fuel, we’re doing little or no activity to burn off this excess energy consumption. And as sedentary lifestyles seem to be on the rise, the UK’s obesity rates continue to escalate.”

Susan now

Susan says: “Before I was ill we used to walk about 20 miles each weekend. But for the next five years my leg always hurt and I put it down to the thrombosis.Susan Moorby lost 44lbs by making small changes to her lifestyle. Seven years ago Susan was diagnosed with thrombotic thrombocytopenia purpura which is a rare blood condition, she had to leave her active job and never return to it. Over the next five years she steadily gained weight even when she returned to work, a new job that was a lot less active though.

Susan keeps active on her bike

“As my job that I do now,  is working away and a  lot and loads of sitting down, using the phone and computer -  I travel up to 3000 miles a month and then I have to sit in meeting the rest of the day; sitting down for up to 12 hours a day five days a week. Also during the last six years before joining WW I have had 4 relapses with my TTP. So lots of treatment including steroids, Palsma exchanges and rituximad to manage my condition. My weight was always a concern and before I joined Weight Watchers no matter how I tried I couldn't lose the weight. The heavier I was the more drugs I needed when being treated.”

However after joining Weight Watchers last June Susan has turned her life and weight around.

She explains: “The weight started to come off and my leader kept discussing every few weeks how we needed exercise along with the plan to get the best results - move more sit less was her words. As I felt walking was no longer for me, I started cycling and by the end of August I could cycle about 10 miles a night every day if I wasn’t working away.

“The weight was coming off steadily/healthily and I was starting to feel really good about myself so I started walking on a weekend with my leader Morag and other members, and joined a step class every Thursday with fellow members if I wasn’t working away.”

It’s a simple solution, but obviously works. It’s time to move more and sit less if you want to drop the pounds.

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