Fit to work


How to stop dating your health 

and divorce your desk 

five minutes at a time

Who is this guy?

  • My name is Aaron McCall.
     
  • I grew up on a farm.
     
  • I was diagnosed with an L5 spondylolisthesis in 1994
     
  • I started working in the IT field at college in 1997.
     
  • July 31st, 2012 a colleague invited me to join Fitocracy and encouraged me to start exercising regularly.
     
  • September 2012: I presented on"Sitting is Killing You"
     
  • January 2013: I started lifting weights after a 19 year hiatus

The Problem:


All this sitting is killing us!

over-sitting promotes obesity


sedentary death syndrome


"Sitting is the new smoking"

Every hour sitting is like smoking two cigarettes.*
         =
It shortens your life by 22 minutes 
versus the person who doesn't sit for that hour.

* For persons sitting 4 or more hours per day on average.

Working out is not enough!

Prolonged sitting is a risk factor for all-cause mortality, independent of physical activity. Public health programs should focus on reducing sitting time in addition to increasing physical activity levels.
van der Ploeg HP, Chey T, Korda RJ, Banks E, Bauman A. Sitting time and all-cause mortality risk in 222 497 Australian adults.

So what can we do about it?


  1. Move more
     
  2. Work standing up
     
  3. Recreate actively
     

Move More


  • Sit actively
     
  • Get up and stretch often
     
  • Go for a walk 4-5 times a day
     
  • Do micro-circuits of exercise
     
  • Do occupation-specific 'resets'
     
  • Walking meetings!

Work Standing up

(or better yet, walking!)

Recreate actively


  • Have kids? Play with them—outside!
     
  • Like sports?
    Join a league or invite friends to play casually.
     
  • Hike, bike, swim, run or walk in your free time.
     
  • Get a treadmill and walk while you watch TV.
     
  • Do calisthenics every 20-30 minutes while watching TV or playing video games.

4 month transformation

All exercise performed in 3-7 minute blocks at work

8/1/12 to 12/4/12 

Addendum: Get strong


  • Aging gracefully
     
  • Women, fat loss & feminism
     
  • The spiritual impact of a strong body

Further Reading


Contact

Twitter: @aaronmccall
Email: aaron@vianova.org
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