It’s a common thought that sitting all day can be detrimental to one’s health. However, recent research suggests that if you are already quite fit and exercise regularly, sitting for long hours may not increase your risk of weight gain or disease compared to those with more active jobs. The key is in how you perceive your level of activity and its potential impact on your health.
The power of perception
A study conducted by Alia Crum at Columbia University demonstrated that simply believing your day-to-day activities are beneficial to your health can lead to improvements in physical status, such as weight, body composition, and blood pressure. In the study, one group of hotel maids was informed that their job of cleaning 15 rooms a day was considered beneficial exercise, while an identical group of maids received no such message. Despite no changes in activity levels, the group that was informed experienced weight loss and other health improvements.
Ellen Langer, a researcher at Harvard University, refers to this as a “psychological prime,” a trigger that prompts the body to take curative measures on its own. While it’s important to engage in activities that are genuinely good for you, the mindset you hold about your lifestyle can significantly influence your overall health.
Overcoming negative thoughts and patterns
To shift your mindset towards a more positive one, seek out a community or group of friends who are engaged in similar activities or pursuing the same goals. This supportive environment can help diminish resistance and provide encouragement towards better habits. Here are four steps to foster a positive mindset:
- Identify negative self-talk and comments from others.
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Shift your own words and recognize that you cannot change anyone else.
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Acknowledge the need for positive (not negative or neutral) support.
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Ask for the support you need to shift your exercise thoughts and actions.
Adding more physical activity to your day
If you’re looking to incorporate additional activity into your daily routine, consider the following tips that can help you overcome potential obstacles:
- Use cues, triggers, and rewards: Place your running shoes by your bed in the morning, or have your gym bag ready in the car after work.
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Be mindful of triggers: Avoid hunger before exercising, distractions such as laundry or piles of mail, or invitations that may derail your fitness goals. Similarly, steer clear of tempting snacks while trying to improve your diet.
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Incentivize or penalize: Reward yourself for success or penalize yourself for missing a workout. This can help establish a new habit until intrinsic motivation takes over.
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Tie your goals to your values: Connecting your fitness ambitions and changes to your core values can lead to greater self-esteem and reduced stress.
A, B, C – plans for success
Having multiple plans can help you stay consistent and successful on your fitness journey. Your plan A may involve morning interval training, weight training, longer weekend activities, and yoga classes. Plan B could involve morning exercise paired with at-home yoga practices, while plan C is a fallback of just 10 minutes of morning exercise during particularly busy weeks. With a variety of options, you can adapt and persist even when life presents challenges.
Embracing a positive mindset about your health and level of physical activity, surrounding yourself with a supportive community, and creating flexible workout plans can lead to improved health, fitness, and overall well-being.
Sources:
Associations of sitting behaviors with all-cause
Crum AJ, Langer EJ. Mind-set matters: exercise and the placebo effect
