RICHMOND —
Recent evidence suggests that extended periods of sitting can increase the risk of diabetes, obesity, cancer, and early death. This seems to be true even for people who exercise daily.
Many Americans now sit more than they sleep, an average of 10 hours a day at work, in the car, and at home in front of a television. Prolonged sitting appears to disrupt metabolic processes that break down fats and sugars in the blood.
The American Institute of Cancer Research recommends that people reduce their “sit” time by adding mini-breaks to their daily routines. Here are some ways to modify your daily routine to build in regular mini-breaks:
1. If you are in a repetitive task work environment that involves doing primarily the same thing at your desk all day long, set your alarm to go off every hour. Then take 5 minutes and get up and take a walk break around the office. Try to avoid the coffee and snack machine on your walk.
2. If you have a project-oriented job, take your break at the end of each phase of the project so that you return to your desk refreshed and ready to tackle the next phase.
3. Use your 15 minute coffee break times to get outside and walk. It’s a great mood enhancer.
4. At home, while sitting in front of the TV, get up at commercial breaks and move around the house. You’d be surprised at how many small household jobs can be completed in three-to-four minute commercial breaks.
5. While on your cell phone, walk around the house or office.
In addition to mini-breaks, the American Medical Association recommends that you get at least 30 minutes a day of moderate-to-vigorous physical activity. For best health benefits however, adults should increase aerobic physical activity to 300 minutes a week using a mix of moderate and vigorous exercise as well as strengthening activities that involve all major muscle groups.
Lifestyles & Community
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Dr. Jack Rutherford
Sitting can be hazardous to your health
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Spring Gathering at Kirksville on Saturday
Hello everyone. If you want something to do, visit Kirksville this weekend. Let us start off with the Spring Gathering at the Community Center from 9 a.m.-2 p.m. This is the craft and vendor fair. Plan to spend some extra time, there is so many booths that it will take you a while to make it around.
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Fresh strawberries at the farmer's market
Hello from Baldwin,
How is everyone’s week going? I hope everyone is having a great one. Well the weather has improved a lot. I have heard the lawn mowers buzzing since the rain stopped for a few of days. Everyone is trying to get their yard mowed and trimmed up before the next rain. Gardeners are out working diligently working the grounds that have finally dried enough to plant things. It has been very difficult on the gardeners with all of the rain to get their gardens planted. Oh, won’t those fresh vegetables taste good. -
Union City Day is this Saturday
Union City Day is this Saturday. There will be music, food and yard sales including some "Made in Union City" items. I have heard that one of the music sessions will include folks from Union City Baptist Church with ukuleles. For yard sales, you can start setting up at 7 a.m. Saturday morning. It will be a great day to get out and meet your neighbors. Two raffles are underway, one is for a quilt handmade by Mary Sewell. Raffle tickets are available for several prizes including, a 32 inch TV, a Garmin GPS unit and Paula Deen Cookware. See a Ruritan member to purchase tickets. Drawings will be after 2 p.m. All proceeds from both raffles will go to the floor replacement fund.
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The sun is going to shine for us
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A little history and a lot of enjoyment for Memorial Day!
Memorial Day is a United States federal holiday which occurs every year, on the fourth Monday, in May; however, Sunday afternoon is the day encouraged for grave decoration.
Memorial Day is a day of remembering the men and women, who died while serving in the United States Armed Forces during the Civil War. -
Diamond Crick
I thought I would tell you one of my family stories even though it’s not a Newby story. It seems no matter what part of the country you’re from, a country tale sounds the same.
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Growing bear population prompts Forest Service to issue food-storage order
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Beginning farmer program registration is underway
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Smoothies for a hot May day
I am so glad that spring has finally decided to come to Kentucky. We have had our share of different types of weather. When the heat comes, we need to make sure that the body gets plenty of liquids to prevent dehydration.
Cantaloupes should be in season this week. I will give you some different recipes using fresh fruits instead of the powdered type mixes. -
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If you have cedar trees in your landscape it may be a good time to go look at them. You may notice a large orange mass with projections all over it.
Aliens have not landed, so do not be alarmed! It is just one stage of the fungus called Cedar Apple Rust. - More Lifestyles & Community Headlines
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