Thread by @thejimmymackey

"Sitting is the new smoking."

If you sit more than 6 hours a day, you're destroying your body and ruining your health.

Here's every tip I have to reverse the damages of sitting:

1. Stop drinking alcohol.

2. Buy an under-desk treadmill & a standing desk. Modern problems require modern solutions.
3. Schedule mini-breaks for movement on your calendar.
4. Eat the frog first. If you struggle to consistently work out, do it 1st thing in the morning.

5. Skipping workouts because you're "tired" is the reason you're tired.
6. Get 7 hours of sleep & 30 minutes of sunshine daily.
7. Take a 5-minute walk after each meal. This improves blood sugar regulation and prevents "the early afternoon" crash.

8. Lift weights 3-4x a week to build muscle and increase bone density.
9. The more muscle you build, the faster and healthier your metabolism is.
10. Incorporate HIIT 1-2x a week to get maximum benefits in the shortest amount of time.

11. Prioritize active recovery.
12. Recovery isn't lying on the sofa eating chips. It's walking, biking, yoga, and other forms of light movement.
13. Drink sparkling water instead of caloric drinks.

14. Eat 3-4 high-protein meals to avoid snacking.
15. Budget time for a 5-minute walk before & after your lunch.
16. Work in 45-minute blocks & take a 5 min walking break between each block (this improves productivity & increases movement)

17. Use a stability ball instead of a chair to engage your core muscles and improve posture.
18. Buy a desk cycle or under-desk elliptical to keep your legs moving while you work.
19. Invest in a good ergonomic chair that provides adequate support for your back.

20. Adjust the height of your computer monitor so that the top of the screen is at eye level.
21. Adjust your chair so that your feet are flat on the floor and your knees are at a 90-degree angle.

22. Take regular breaks to perform stretching exercises to maintain flexibility and reduce muscle tension.
23. Try yoga or Pilates to improve your posture and core strength.
24. Pick up new active hobbies like biking, martial arts or dance.

25. Take the stairs instead of the elevator whenever possible.
26. Park your car further away from the entrance to get more steps in.
27. Use a fitness tracker to count your steps. "What gets measured gets managed."

28. Take a quick walk around the block after dinner to get some fresh air and movement.
29. Walk for 15min every morning. This regulates circadian rhythm & gets you extra steps.

30. Use a resistance band to perform strength training exercises at your desk.
31. Stop watching TV & porn.
32. Stop putting off the house chores your wife has been asking you to do for the past 3 months.

I'll leave you with this:

Modern life makes it increasingly challenging to lead a healthy life...

But don't make excuses and be a victim.

Get creative, problem-solve & find ways to around these challenges.

Your energy, focus & confidence will show for it.

P.S. @TheWarEnglish and I are looking for a few more busy professionals who want to:

• Lose 15-30 lbs of fat
• Gain 5-8 lbs of muscle
• Skyrocket energy & focus

In 90 days. 3 hours per week. No restrictive diet.

DM me "INFO" for details 👇(not free)
twitter.com/messages/compo…

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