We are pleased to announce the official publication of Move or Die by Tim Sitt! This inspiring book will help you understand how short movement breaks can be a way of working — not breaks from working. In his new book, Tim Sitt shares with you his six-week program of learning how to listen to your body signals and start MOVE-ing. Read an excerpt below and get inspired to get off your chair!
It’s about movement, not exercise
I make a distinction between movement and exercise. I define traditional exercise as it is defined by researchers, as any acute single daily bout of physical activity that amounts to moderate to vigorous intensity, typically 30 to 60 minutes.
Most marketing efforts that push exercise focus on shaping the body to look a certain way. You don’t have to look far to see media depictions of distinct abs, and thin waists beside cars or shampoo products. This approach tends to objectify and alienate us from our bodies. Exercise and sport can have a positive impact on health but often the goals are aesthetic- or performance-based and health is secondary. Most exercise programs promote a kind of hardcore attitude that costs health rather than enhances it, with overtraining and injury. Emphasizing movement over exercise addresses the sedentary issue and creates a clearer, more direct path to health.
Movement in the office and throughout our day is not about achieving a particular aesthetic but moving towards health and enhancing work. If people could begin to focus on incorporating movement into their days and worrying less about exercise time, maybe it would be more acceptable, even normal. You don’t need all the mirrors, sweat, or weights to be a healthy human being. You only need to give yourself permission to move.
Does exercise help offset the effects of being sedentary? The short answer is no. Exercise and sedentary time are independent variables just as smoking a cigarette has an impact on your health whether or not you eat salads for lunch every day.
The study by the National Cancer Institute explored whether the impact of prolonged sitting was reduced by exercising. Participants were asked how much time they spent in cars, watching TV, sitting in front of computer, and exercising. At the beginning of the study none of the participants suffered from heart disease, cancer, or diabetes. After eight years many were ill and died. The most unhealthy tended to be the most sedentary. Exercising an hour daily did not do much to reduce the risk. People who exercised for seven hours or more a week but spent at least five or more hours a day in front of the television were more likely to die prematurely than the group who exercised seven hours a week and watched less than an hour of TV a day.
Even at seven hours of exercise per week — that’s 420 minutes more than the 150 minutes recommended by physical activity guidelines — the startling conclusion was that exercise in any amount even at high frequencies, did not protect against premature death when people were still highly sedentary the rest of the time.
If this has inspired you to get up and move, stretch or walk, we are positive that Move or Die by Tim Sitt will be a perfect fit for you. Take charge of your health and start moving! You can find Move or Die on our website, Amazon, Barnes & Noble, Chapters Indigo, and better bookstores across the country.