Here are a few ideas you may like to try at work. Make small sustainable changes to your routine and gradually add more as each becomes a habit:
- Avoid sitting for longer than 20-30 mins (use a prompt e.g. timer)
- Change posture frequently in the day
- Stand and stretch or step at your desk
- Don’t eat at your desk
- Walk at lunchtime
- Consider walking meetings
- Stand and step when speaking on the phone
- Take the stairs
- Get other involved
- Use active transport where possible
I’m on Twitter @DrJulietHarvey – see you there!
I would appreciate your thoughts on this initial idea for bringing sedentary behaviour to the attention of ward patients. The patients would have an assessment on which the plan would be based.
Physical function is an important factor in keeping older adults independent. Prolonged sedentary time in older adults has been linked with reduced function and frailty in epidemiological studies. Yet, there are few published interventions aimed at reducing sedentary behaviour (SB) in frailer older adults and the effects on physical function are uncertain.
This pilot study evaluated the effect of a SB reduction intervention (Stomp Out (Prolonged) Sitting – (SOS)), combining three motivational sessions with SB and physical function feedback, on physical function and SB in older adults living in sheltered housing.
Participants aged 65yrs and older were recruited and randomized into 2 intervention groups. On a monthly basis over 3 months they had face-to-face 40 min motivational sessions based on the Transtheoretical Model, including functional testing feedback. The activPAL (AP) group had printed feedback of their SB at motivational sessions only. The (activPAL-VTaP) (VT) group had the addition of real-time feedback, via a vibrational feedback function, which activated when they sat for a self-selected period of time. Total sedentary time, patterns of SB, physical function and outcomes of health and well-being were recorded. Outcomes were analysed by mixed model analysis.
Twenty three participants started the SOS intervention, 13 completed to the follow-up period. Health and family issues led to high attrition in this frail population. Despite randomization, there were differences in function between groups at baseline. Timed Up and Go and Sit to Stand scores improved significantly in both groups. There were, however, no significant changes in total sitting or patterns of accumulating SB. The VT group showed a tendency to accumulate shorter bouts of sedentary time.
Motivational interviewing alongside functional test feedback, visual and real-time feedback on SB improved physical function over the 10 week SOS intervention in frailer older adults living in sheltered housing. Changes in total sitting time or patterns of SB were not significant. This pilot study suggests that sit to stand transitions to break prolonged SB may help reduce frailty and functional decline in people who are often unable to take part in traditional higher energy exercise programmes. These functional improvements should be investigated in a definitive RCT.
I usually eat over 5 portions of fruit and veg a day… I’m not sure if I get 10. So may people struggle to get ‘5 a day’ for various reasons. Therefore, I thought I would share a few ideas that help me:
It’s costly to buy lots of fruit and veg, so get what you can within you budget, go for a variety of colours and frozen food is great option for longevity. Buy things you like to eat and stick fruit and veg in every meal.
In general, fruit is more expensive that veg, snack on veg! Eating raw fruit and veg saves on the energy bills. Make soup, lots of soup!
To make eating fruit and veg a habit you need to plan & prepare, be specific about what fruit and veg you will include in your shopping list.
Shop around for whats suits you, getting a veg box delivered might be an option for you. Below is an example of the contents £10 Veg Box
If you fancy organic, try Soil Association Website
More information on current UK guidelines can be found on Live Well – NHS Website
Objective: Lifelogging, using body worn sensors (activity monitors and time lapse photography) has the potential to shed light on the context of sedentary behaviour. The objectives of this study were to examine the acceptability, to older adults, of using lifelogging technology and indicate its usefulness for understanding behaviour. Method: 6 older adults (4 males, mean age: 68yrs) wore the equipment (ActivPALTM and Vicon RevueTM/SenseCamTM) for 7 consecutive days during free-living activity. The older adults’ perception of the lifelogging technology was assessed through semi-structured interviews, including a brief questionnaire (Likert scale), and reference to the researcher’s diary. Results:Older adults in this study found the equipment acceptable to wear and it did not interfere with privacy, safety or create reactivity, but they reported problems with the actual technical functioning of the camera. Conclusion: This combination of sensors has good potential to provide lifelogging information on the context of sedentary behaviour.
Canadian Pharmacists Journal: Mercer et al., (2015) Do wearable activity trackers have a place in pharmacies? http://cph.sagepub.com/content/148/3/134.extract
Mental Health & Physical Acitivity: Ronch et al. (2015) Association of television viewing with mental health and mild cognitive impairment in the elderly in three European countries, data from the MentDis_ICF65+ project: http://www.sciencedirect.com/science/article/pii/S1755296614000581
The Journal of Nutrition: Prieto et al. (2015). A Healthy Lifestyle Score is Associated with Cardiometabolic and Neuroendocrine Risk Factors among Peurto Riacan Adults: http://www.ncbi.nlm.nih.gov/pubmed/25948783
Building Research & Information: Brookfield et al. (2015). The home as an enabler of more active lifestyle among older adults: http://www.tandfonline.com/doi/full/10.1080/09613218.2015.1045702
BMC Family Practice Journal: Heseltine et al. (2015). “Keeping Moving”: factors associated with sedentary behaviour among older people recruited to an exercise promotion trial in general practice: http://www.biomedcentral.com/1471-2296/16/67
Hippocampus Journal: Varma et al. (2015). Low-intensity daily walking activity is associated with hippocampal volume in older adults: Daily Walking Activity and Hippocampal Volume: http://www.ncbi.nlm.nih.gov/pubmed/25483019
BMJ Open Journal: Barnett et al. (2015). Neighbourhood environment, sitting time and motorised transport in older adults: a cross-sectional study in Hong Kong: http://bmjopen.bmj.com/content/5/4/e007557.full
Journal of Physical Activity & Health Journal: Gennuso et al. (2015). Reliability and Validity of Two Self-Report Measures to Assess Sedentary Behavior in Older Adults: http://www.ncbi.nlm.nih.gov/pubmed/25110344
Obesity: Chatin et al. (2015).Meta-Anal ysis of the Relationship Between Breaks in Sedentary Behavior and Cardiometabolic Health: http://onlinelibrary.wiley.com/doi/10.1002/oby.21180/epdf
Pain Medicine: Stubbs et al. (2014). The avoidance of activities due to fear of falling contributes to sedentary behaviour among community-dwelling older adults with chronic musculoskeletal pain: a multisite observational study. http://www.ncbi.nlm.nih.gov/pubmed/25224385
Journal of Physical Activity and Health: Gennuso et al. (2014). Reliability and validity of 2 self-report measures to assess sedentary behaviour in older adults: http://www.ncbi.nlm.nih.gov/pubmed/25110344
Bone Journal: Chastin et al. (2014). Associations between objectively-measured sedentary behaviour and physical activity with bone mineral density in adults and older adults, the NHANES study: http://www.ncbi.nlm.nih.gov/pubmed/2473597
Working with Older People: E McIntosh & B Laventure (2014). “Care….about physical activity” in care homes in Scotland: http://www.emeraldinsight.com/doi/abs/10.1108/WWOP-05-2014-0013
Agility: Skelton et al (2014). Sitting and Health: The emerging evidence and potential solutions: www.alliance-scotland.org.uk/download/library/lib_54f09b091e346/
BMJ Response: Sedentary behavior: causes, effects, and health literacy approach, Van Tuyen Duong (Jan 2015): http://www.bmj.com/content/350/bmj.h306
The Scotsman: Office workers told to stand or risk health risk, Lizzy Buchan (June 2015): http://www.scotsman.com/news/health/office-workers-told-to-stand-or-risk-health-1-3789777