Sitting for long periods of time, whether it’s behind a desk, on the couch, or in a car, has become so problematic scientists have coined the term “sitting disease.” This month Tahoe Forest Health System’s Be Fit In Tahoe (BFIT) wellness theme in the Tahoe Truckee Unified School District is walking — the perfect antidote for too much sitting.

Health concerns from a sedentary lifestyle include obesity, cardiovascular disease and even increased risk of death. A recent survey found Americans are sitting for an average of 13 hours a day! A few hours at the gym each week isn’t enough to combat the detrimental health effects of too much sitting, according to the Mayo Clinic.

The solution is seemingly simple — sit less and move more throughout your day.

Walking is one of the best, most effective and most accessible forms of movement, offering a myriad of health benefits. Besides helping you maintain a healthy weight and trimming your waistline, walking can help prevent or manage heart disease, high blood pressure and type 2 diabetes. What’s more, walking is also proven to strengthen your bones, boost your mood, improve your balance, coordination and even creativity!

ADD MORE STEPS

Adding more steps to your day is easier than you think. Walk while you talk on the phone. Park your car in a parking spot far away from a store entrance. Take the stairs instead of the elevator. Hand deliver a message to a co-worker instead of sending an e-mail. Grab a friend or family member and go for a short or long walk outside to enjoy the last of the warm sunny days and the spectacular scenery of the changing leaves.

The more you walk, the greater the benefits.

Many studies suggest that walking 10,000 steps a day, roughly about 5 miles, is the ideal remedy to the pitfalls of a sedentary lifestyle. Most people only take 2,000 steps in the course of daily living, so reaching the recommended 10,000 steps requires intentionally going for a walk.

BE A BFIT VOLUNTEER

We are currently looking for BFIT parent volunteers in all TTUSD elementary schools to educate on the wellness theme of the month (topics including nutrition, safety, physical activity) and to lead a physical activity with the children. If you are interested in becoming a parent volunteer for the BFIT program, which is a 15-minute per month commitment in your child’s classroom from October through May, please contact wbuchanan@tfhd.com or call 530-582-7419.

ROCK WALKTOBER

Walktober, a free community walking challenge organized by the Wellness Neighborhood at Tahoe Forest Health System, is hoping to motivate the community to get up and get moving. Participants, who can sign up at no cost, as individuals or as teams, are encouraged to walk 10,000 steps every day for the month of October.

There is even a special category for dogs.

Participants send in their step totals at the end of each week. Walkers are entered into a weekly raffle for sending their steps in on time and a grand prize will be given to the individual and team who took the most steps at the end of the month. Pedometers are available at the Tahoe Center for Health and Sports Performance for $10.

For more information on the Walktober Walking Challenge or to sign up, email walktober@tfhd.com or call the Center for Health & Sports Performance at 530-587-3769.