June 3, 2009 is the day for the celebration of National Running Day. This is a fine day to rededicate yourself to your fitness program. A day to set up your schedule to complete your first 5 K race or to solidify your marathon training schedule. We’ll be adding information to help you with both. In the meantime you can visit Runner’s World for a wide variety of information, programs, and inspiration.

Recent articles have highlighted the significant dangers involved in being sedentary. An article by Katzmarzyk et. al. published in MSSE May, 2009 indicated that the death rate was much higher for those who sat for longer periods of time in their jobs. This was found to be “dose” related and independent of fitness activities.

Other studies have found that sedentary behavior leads to weight gain.  Television  watching for extended hours is unhealthy. The specifics are readily found in the literature.

It is important to have 30 minutes of moderate intensity exercise 5 days per week or 20 minutes for 3 days per week. And this is a bare minimum. More is required to assist weight and fat loss. A healthy diet most, if not all of the time, and strength (resistance) training at least 2 days per week for 8-10 exercises 8-12 reps is also helpful for most people.

So get out and move today, think and plan your next moves. Don’t just sit there, get out and  celebrate motion!

For more information on running and running injuries: Running Injuries (http://www.drpribut.com/sports/)

References:

1) Sitting Time and Mortality from All Causes, Cardiovascular Disease, and Cancer. Katzmarzyk PT, Church TS, Craig CL, Bouchard C Med Sci Sports Exerc 2009 Apr 3

[PubMed]    http://www.ncbi.nlm.nih.gov/pubmed/19346988

2) Too much sitting: a novel and important predictor of chronic disease ris
N Owen, A Bauman and W Brown

2009;43;81-83; originally published online 2 Dec 2008;
Br. J. Sports Med.