Derrik Horman Professor Cole English 2010, 072 8 November 2013 Proposal Paper Sitting Yourself In A Grave

Horman1

The ma ori!" of #s spen$ some !ime in fron! of a %omp#!er ever"$a" primaril" #sing !he &n!erne!' The reasons ma" be for o%%#pa!ional p#rposes, s%hool, or a so#r%e of informa!ion or re%rea!ion' (hi!e %ollar obs %onsis!s of o%%#pa!ions )here a person is si!!ing for long perio$s of !ime, generall" 8 ho#rs, )i!h pra%!i%all" no ph"si%al a%!ivi!"' This )o#l$ also in%l#$e s!#$en!s, !he" !oo are ina%!ive for a! leas! * !o 7 ho#rs per $a"' The s!#$en! )ill spen$ more !ime of ph"si%al ina%!ivi!" $oing !heir home)ork, )hi%h %o#l$ !ake #p an a$$i!ional 2 !o + ho#rs per $a"' ,The average -. resi$en! no) spen$s nine ho#rs ever" $a" gl#e$ !o a s%reen'''an$ more !ime online !han !he inhabi!an!s of an" o!her %o#n!r"/ 0De 1a%e"2' The )hi!e %ollar )orker )ill %ome home, spen$ a fe) ho#rs )i!h !he famil", an$ re!ire for !he nigh! a! !heir personal %omp#!er pla"ing online games, #sing so%ial me$ia, or #s! s#rf !he &n!erne!' &n%l#$ing !he !ime spen! a! !he offi%e 08 !o 10 ho#rs2, an$ !he !ime spen! of ina%!ivi!" a! home, a person %o#l$ be vie)ing a moni!or be!)een 8 !o 1* ho#rs per $a"' People spen$ so m#%h of !heir !ime engage$ in i$le a%!ivi!", !heir ph"si%al heal!h is overlooke$' 1iving an ina%!ive lifes!"le %an be $e!rimen!al !o a person3s bo$" #nless a fi!ness program is implemen!e$ in!o !heir $ail" ro#!ine' (hen a m#s%le en$#res long perio$s of $orman%", !ha! )hi%h )as on%e firm an$ s!rong, be%omes )eak an$ flabb"' &magine )ha! i! )o#l$ be like !o have !he ma ori!" of !he large m#s%les in !he bo$", in%l#$ing !he hear!, be%ome )eak an$ flabb"' This is )ha! happens )hen people are si!!ing for long perio$s of !ime' ,Ph"si%al ina%!ivi!" %an have serio#s impli%a!ions for people3s heal!h'''appro4ima!el" 2 million $ea!hs per "ear are a!!rib#!e$ !o ph"si%al ina%!ivi!"'''se$en!ar" lifes!"le %o#l$ ver" )ell be among !he 10 lea$ing %a#ses of $ea!h an$ $isabili!" in !he )orl$/ 0)ho'in!2' The

Horman2 behavior of spen$ing so m#%h !ime being a s!a!ionar" person obvio#sl" has horrible %onse5#en%es' The risks of %ar$iovas%#lar $iseases, $iabe!es, obesi!", high bloo$ press#re are some of !he main %on%erns among !he $isor$ers )hi%h %an o%%#r' The (orl$ Heal!h 6rgani7a!ion s!a!es, ,*0 !o 8+8 of people in !he )orl$9from bo!h $evelope$ an$ $eveloping %o#n!ries9lea$ se$en!ar" lifes!"les, making i! one of !he more serio#s "e! ins#ffi%ien!l" a$$resse$ p#bli% heal!h problems of o#r !ime'/ C#rren!l" !here are appro4ima!el" ,7,18:,;1*,700/ 0in!erne!)orl$s!a!s2 people pop#la!ing !he ear!h, if 8+8 of !hese people have se$en!ar" behaviors !ha! means *,108,;+;,1:+ people fall in!o !he %a!egor" of #nheal!h" lifes!"les' This is a h#ge n#mber< The Solution The ke" !o over%oming !his enormo#s problem of )orl$9)i$e ina%!ivi!" is !o be %rea!ive in ho) a person0s2 %an be%ome more a%!ive' =n in$ivi$#al0s2 )ho spen$s 7 !o 8 ho#rs per $a" behin$ a $esk an$ visi!s a g"m on !he )a" home )ill grea!l" benefi! over !hose )ho $o no!' Ho)ever, a visi! !o !he g"m ma" no! be available !o ever"one' >ome %rea!ive i$eas %ome from Professor >!#ar! ?i$$le of 1o#ghboro#gh -niversi!" in Englan$ )ho sa"s, ,)e %an have s!an$ing mee!ings, )e %an )alk $#ring !he l#n%h break, an$ )e %an look !o re$#%e T@ vie)ing in !he evenings b" seeking o#! less se$en!ar" behaviors'/ He even has !he i$ea of an emplo"ee pla%ing !heir lap!op on a filing %abine! !o promo!e s!an$ing' 6!her possible means of provi$ing more a%!ivi!" in%l#$e, %hoosing parking s!alls )hi%h are f#r!her from !he offi%e or s%hool' Even fi$ge!ing, an$ s!re!%hing are benefi%ial !o !he bo$"' Pla%ing !he prin!er far!her a)a" from !he %omp#!er )ill provi$e !he oppor!#ni!" for a brief momen! of a%!ivi!"' Pl#s !he %on%ep! of !aking !he s!airs ins!ea$ of !he eleva!or has been a pop#lar a$$i!ion !o in%l#$e movemen! in!o a person3s s%he$#le' &f a person0s2 )an!s !o s!reng!hen !heir inner %ore !he #se of a s!abili!" ball ins!ea$ of an offi%e %hair is an effe%!ive me!ho$' ,Ae$eral heal!h offi%ials re%ommen$ a! leas! 30 min#!es of mo$era!e e4er%ise, like brisk )alking, ever" $a"'/ 0Neighmon$2' = s!#$" $one in =#s!ralia

Horman3 $is%overe$ !ha! even if a person0s2 )ere !o !ake a break ever" ho#r an$ move aro#n$ for one min#!e !he %han%es of lo)ering bloo$ s#gar levels, !rigl"%eri$es, ,a %ompo#n$ %onsis!ing of a fa!!" a%i$ an$ gl"%erol/ 0Bosb"3s 1+:02, an$ %holes!erol are improve$' 6!her e4er%ises are available for an"one )ho is in!eres!e$ in improving !heir heal!h' These %an be $one in an offi%e, $orm room, even !he ki!%hen !able' Arom !he )ebsi!e h!!pCDDheal!h'ho)s!#ff)orks'%omD)ellnessD$ie!9fi!nessDe4er%ise9a!9)orkD109offi%e9e4er%ises9"o#9%an9 $o9se%re!l"'h!m )ri!!en b" Eo$ie >%hnie$er an$ sponsore$ b" Dis%over" Ai! F Heal!h here are five effe%!ive me!ho$s of e4er%ising )hile a! !he offi%e or s!#$"ingC 1' >!ar!9#p s!re!%hes =' >!re!%h !he ne%k b" a!!emp!ing !o have !he ear !o#%h !he sho#l$er' ?' Go!a!e bo!h sho#l$ers in a %lo%k)ise !hen %o#n!er9%lo%k)ise $ire%!ion !en !ime' C' >!re!%h !he )ris!s b" e4!en$ing !he arm palm9si$e $o)n, ne4! 0)i!h opposi!e han$2 ben$ !he )ris! so !he fingers are !o)ar$ !he floor' =lso, ben$ !he )ris! so !he fingers are $ire%!e$ !o)ar$s !he %eiling' Gepea! for o!her )ris!' D' >!re!%h o#! !he ankle an$ %alves b" lif!ing one foo! #p an$ keeping !he leg s!raigh!' Then poin! !he !oes !o)ar$s !he %eiling an$ $o)n !o !he floor' Ne4! ro!a!e !he foo! %lo%k)ise an$ %o#n!er9%lo%k)ise !en !imes' Gepea! for !he o!her leg' 2' Table Top 1eg Toning =' (hile s!an$ing pla%e han$s palm9si$e $o)n on !he !able or $esk' ?' 1if! !he foo! #p)ar$s as if !r"ing !o have !he heel !o#%h "o#r pos!erior' C' Gepea! )i!h !he o!her leg D' Gepea! !en !imes 3' -n$er !he Desk 1eg 1if!s

Horman; ;' =' ?egin )i!h bo!h fee! fla! on !he floor ?' Hol$ "o#r inner %ore !igh! an$ e4!en$ one leg #n!il i! is level )i!h "o#r hip' C' Hol$ !his posi!ion for !en se%on$s D' >lo)l" lo)er !he leg E' Gepea! 1+ !imes A' >)i!%h legs H' &f possible "o# %an pla%e one leg on !op of !he o!her an$ perform !he e4er%ise' +' ?o!!om 1ine 1if!ers =' (hile hol$ing on !o !he ba%k of a %hair, s!an$ )i!h fee! sho#l$er9)i$!h apar! ?' >hif! "o#r )eigh! !o one leg an$ lif! !he o!her s!raigh! behin$ "o# C' >lo)l" $ra) %ir%les %lo%k)ise an$ %o#n!er9%lo%k)ise 2+ !imes D' Change legs *' (a!er ?o!!le (orko#!s =' -sing a f#ll )a!er bo!!le, e4!en$ !he arm $ire%!l" in fron! of "o# an$ %#rl i! !o)ar$s "o#r bo$"' ?' Gepea! 1+ !imes an$ %hange arms C' =lso, )hile hol$ing !he )a!er bo!!le, e4!en$ !he arm $ire%!l" !o !he si$e %rea!ing a :0 $egree angle )i!h arm an$ bo$" D' C#rl !he )a!er bo!!le !o make a :0 $egree angle )i!h !he elbo) E' Gaise !he )a!er bo!!le !o)ar$s !he %eiling A' Gepea! 1+ !imes an$ %hange arms These e4er%ises %an be $one an")here a person ma" be si!!ing for prolong perio$s of !ime' The Trea$mill Desk is a ne) !"pe of pro$#%! available !o !he p#bli%' = $esk is $esigne$ a! !he heigh! of a person )alking on a !rea$mill' -sa!o$a"'%om s!a!es, , Trea$mill $esks $esigne$ for !he

Horman+ )orkpla%e are normall" se! !o move a! 1 !o 2 mph, eno#gh !o ge! !he hear! ra!e #p b#! no! !oo fas! !o $is!ra%! from rea$ing or !alking on !he phone %omfor!abl"'/

0san!ispila!es2 Cost of Being Active The feasibili!" of ph"si%al a%!ivi!" in !he offi%e, $orm room, librar", or even !he ki!%hen !able are all possible' Ban" of !he e4er%ises lis!e$ above %an be $one )hile !alking on !he phone, s!an$ing a! a %op" ma%hine, in a mee!ing or )hile a! a $esk' (hile performing !hese a%!ivi!ies if !he person hears someone approa%hing !he" sho#l$n3! have an" problem en$ing !he e4er%ise )i!ho#! embarrassmen!' The %os! of an e4er%ise ball varies be!)een I11'03 !o I*0';0 on =ma7on'%om' &f a person is in!eres!e$ in p#r%hasing a Trea$mill Desk !hese range from !he basi% $esk an$ !rea$mill for I7::':: !o !he e4pensive offi%e on a !rea$mill for I2;::':: from =ma7on'%om' = )a!er bo!!le from "o#r lo%al gro%er" s!ore %an var" in pri%e from '7: %en!s !o a I1'2: $epen$ing on !he si7e'

Horman* The !ime spen! $oing !hese e4er%ises varies $epen$ing #pon !he person an$ !he oppor!#ni!ies !ha! be%ome available $#ring !heir $a"' The reali7a!ion !ha!, ,)e #s! aren3! s!r#%!#re$ !o be si!!ing for long perio$s of !ime, an$ )hen )e $o !ha!, o#r bo$" #s! kin$ of goes in!o sh#!$o)n/ 0Neighmon$2 provi$es a grea! in%en!ive for an in$ivi$#al !o p#! o#! !he effor! !o improve !heir heal!h' Conclusion The posi!ive o#!%omes of !aking ,ro#!ine breaks $#ring a f#ll $a" of si!!ing/ 0Neighmon$2 in%l#$e lo)er bloo$ press#re, lo)er !rigl"%eri$es, less %han%e of $iabe!es an$ obesi!"' The improvemen! in bloo$ %ir%#la!ion b" moving !he large m#s%le gro#ps of !he arms, legs, an$ %ore are ver" benefi%ial in $e%reasing !he possibili!" of %ar$iovas%#lar $isor$ers' =n emplo"ee from a global ins#ran%e %ompan" base$ o#! of &n$ianapolis b#rns off appro4ima!el" 3+0 %alories per $a" b" )alking 3 !o ; miles #sing a !rea$mill $esks )hi%h is provi$e$ b" his emplo"er' ,= gro)ing n#mber of =meri%ans are s!an$ing, )alking an$ even %"%ling !heir )a" !hro#gh !he )ork$a" a! !rea$mill $esks or o!her moving )orks!a!ions' 6!hers are forgoing %hairs in favor of gian! balls !o s!a" fi!/ 0#sa!o$a"2' =lso !he (orl$ Heal!h 6rgani7a!ion %laims !ha!, ,all of !hese $iseases are, for !he mos! par!, en!irel" preven!able'/ Gemember *,108,;+;,1: is a massive n#mber of people )ho have se$en!ar" lifes!"les' Don3! be a member of !he pa%k, be !he =lpha an$ s!ar! be%oming a%!ive'

Horman7 (orks Ci!e$ De 1a%e", Bar!ha' ,?ri!ish People >pen$ Nine Ho#rs a Da" 0Tha!3s 30 Jears of 6#r 1ives2 >!aring =! >%reens'''=n$ Bore Time Than =n" 6!her Na!ion &n The (orl$'/ dailymail. Bail 6nline, 2013' (eb' 31 6%!' 2013 ,E4er%ise (hile (orking Boves &n!o Bains!ream'/ usatoday. = Hanne!! Compan", 2013' (eb 30 6%!' 2013 Bosb"3s Di%!ionar"' >!' 1o#isC 1::;' Neighmon$, Pa!!i' ,>i!!ing =ll Da"C (orse Aor Jo# Than Jo# Bigh! Think'/ npr' Na!ional P#bli% Ga$io, 2011' (eb' 31 6%!' 2013 ,Ph"si%al &na%!ini!" = 1ea$ing Ca#se 6f Disease =n$ Disabili!", (arns (H6'/ )ho' (orl$ Heal!h 6rgani7a!ion, 2002' (eb 31' 6%! 2013 >%hnie$er, Eo$ie' ,10 6ffi%e E4er%ises Jo# Can Do >e%re!l"'/ ho)s!#ff)orks' Dis%over" fi! F heal!h, 2013' (eb 31 6%!' 2013 ,>i!!ing Aor 1ong Perio$s 3&s ?a$ Aor Jo#r Heal!h3'/ bbc. ??C Ne)s Heal!h, 2012' (eb' 30 6%!' 2013 ,The Chair &s The .iller9 7 >imple (a"s To &n%rease Jo#r Ph"si%al =%!ivi!" The Nea! (a"'/ san!ispila!es' >an!is Pila!es, 2012' (eb' 1 De% 2013 ,Trea$mill Desk'/ amazon. =ma7on'%om, 2013' (eb' 30 6%!' 2013 ,(orl$ &n!erne! -sage =n$ Pop#la!ion >!a!is!i%s'/ internetworldstats' &n!erne! (orl$ >!a!s -sage an$ Pop#la!ion >!a!is!i%s, 2013' (eb' 30 6%!' 2013