Isn’t is ironic that as we cheer on athletes in Rio, begging them to swim harder, ride faster, run quicker, that most of us are sitting?! A majority of viewers are sitting in a favorite chair or the plush spot on the couch, eager to see the next race and celebrate victories. Even if you are not caught up in the competitive allure of the 2016 Summer Olympics, most of us have a “show” or two that we like to watch each week in a cushy spot in our home. While sitting seems harmless, especially if we are active and exercising regularly, research is showing otherwise. In a large study lead by researchers associated with the American Cancer Society, results showed that women had a 40% higher and men a 20% higher all-cause death rate when they were sitting for 6 hours of leisure time per day as opposed to 3 hours per day. Essentially, sitting for 6 hours during the day dramatically increases the rate of early death! The findings were independent of planned physical activity, meaning that even when individuals were meeting the recommended 150 minutes of moderate exercise per week (Physical Activity Guidelines for Americans), the increased rate of early death still applied. This large study included 123,000 participants, but this is not the only study of its kind as several smaller studies have demonstrated a relationship between sedentary behavior and early mortality. As beneficial as regular, planned physical activity is for all individuals, it is important for everyone not only move more, but also sit less. Merely sitting may eat up quality years of life. Don’t give away your days. You have life to live, fun to enjoy, memories to make and people to impact! Here are a few ideas to keep you up and moving while you are cheering on your favorite athletes, laughing at your favorite “sit-com”, or wincing during your favorite drama. 
Walk or jog in place– It’s just that simple… get up and move. If walking for an hour or two sounds too daunting, set a timer for a specific amount of time. Or, decide to walk during the commercials and sit during the show (or vice versa!). Any minute you spend walking is one less minute you spend sitting.
Move fitness equipment in front of the tv OR move the tv to the fitness room– Whether you have a treadmill, eliptical, weight bench or any other equipment, begin to associate movement or exercise with your show of choice. Some individuals will specifically DVR a program so that they can watch it during a workout. Depending on what you call your favorite show, it will likely last 30-60 minutes.
Grab your hand weights or exercise band– Keep small dumbbells or resistance bands nearby, under a chair or small table so they are out of pathways but still within easy reach. There are dozens of simple exercises that can be done with these small but useful tools. Check out the CDC for “how-to” exercises for all fitness levels.
Create a “commercial challenge”– How many pushups can you do? How about squats? Lunges? Bicep curls? Can you jog in place for the length of the commercial? This is your challenge, not anyone else’s. Challenge yourself- that is what counts.
Perform an exercise workout video or online program– If you want to actually watch your show, choose a work out you have done so many times that you have it practically memorized. Mute the workout video volume and place your laptop or smart device beside the tv so you can do it while watching the tv. It’s possible, believe me! I have done this many times and have a good friend who does this frequently. 
Sometimes you may have tired legs and your body may be worn out. Sometimes sitting is actually being kind to your body after a long day on your feet. But, more often than not, there are unrecognized opportunities to move our bodies to promote health and life. Challenge yourself today to take note of these opportunities and begin taking positive action. It is not only about the “years in your life that count. It’s the life in your years.”– Abraham Lincoln TRUTH: We do not want you to become lazy, but to imitate those who through faith and patience inherit what has been promised.
Hebrews 6:12
Works Cited
Patel AV, Bernstein L, Deka A, Feigelson HS, Campbell PT, Gapstur SM, Colditz GA, Thun MJ. “Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults.” Am J Epidemiology, vol. 172, no. 4, 2010, pp. 419-29.
