Back in 2020, Dr. James Levine, a professor of medicine at the Mayo Clinic, coined the phrase “sitting is the new smoking.” He went on to say that sitting too much can lead to a higher risk of heart disease, cancer, diabetes, depression, and anxiety. Sitting too much can also lead to tight hip flexor muscles which can cause decreased hip mobility, and weakening leg muscles that may result in falls. In addition, researchers at UCLA discovered that adults without dementia who spent more time sitting in the day had greater thinning of an area of the brain that is important for making memories. (medial temporal lobe) This may be discouraging, but don’t go back to smoking! And you don’t have to walk another 2 miles a day to decrease the effects of sitting.  
     While regular exercise is important at every age for good health, reducing sitting time is also important. Some ways the Clinic suggests that we reduce sitting time are: 

​•    Add 5 minutes of standing activities for every hour you sit (walking the dog, folding laundry, taking out the trash, etc.)
•    Set alarms on your phone to remind you to stand up and move every hour
•    Walk around while you are talking on the phone
•    Stand up during television commercials and walk around the room (just don’t go to the fridge for a snack)

• Take a short (10 minute) walk after each meal (can reduce the risk of type 2 diabetes)

• Take the stairs when that is an option.

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Simple lifestyle changes like this are the key differences in our physical and mental health. 

     I offer another suggestion for activity to keep us all moving and upright. MRSPA and your local association are always looking for volunteers. We need volunteers for community service projects, for social events like day or extended trips, happy hours, game days, picnics or luncheons, to serve as committee members and organizational leaders, among others. We would love to help you keep moving while you help us keep moving! If you are interested in getting involved and off the couch, please contact your local association leaders or contact us at mrspa@mrspa.org.  
     As we prepare for another holiday season and potentially resolve to do more to stay healthy in the New Year, please keep volunteering or participating in MRSPA and your local association in mind. I’m going to get up and walk around now since I’ve been sitting still typing this message. Happy New Year!