Set Your Alarm on the Hour for Tremendous Health Benefits

For those of you who wear an Apple watch, it will give you a reminder to get up and move every hour if you’ve been sitting too long. There’s a strong reason for this. You’ve probably heard the saying “sitting is the new smoking” in terms of negative consequences to your overall health. There is growing evidence that long periods of extended sitting can pose serious physical and mental consequences. Studies have shown that people who sit for more than eight hours daily are at an increased risk for obesity, diabetes, heart disease, back pain and depression. With many of us stuck working from home and students enduring remote learning, the risks are greater than ever.

It’s clear that we need to move throughout the day. One study from the University of Colorado found that walking for 5 minutes every hour during the workday reduces lethargy, improves mood, increases energy and suppresses appetite. Another 2016 study from Stanford University found that taking a short, 5-minute walk on the hour helps enhance brain functioning.

So how can you address and overcome these issues?

Hourly Reminder

Whether it’s an Apple watch or an alarm on your phone or computer, set a reminder to get up and just move.

Standing Workstations

People tend to move more when they are standing so make the investment in a standing desk.

Walk & Talk

Start scheduling some of your meetings as ‘walk & talk’ meetings when appropriate

Schedule ‘recess’

Take workout or walking breaks in the middle of your day

If you exercise regularly, you are not immune to these issues. Let’s say, you exercise three hours per week. The question becomes ‘what are you doing the other 165 hours’? How you spend the time outside of your exercise sessions will make a huge difference to your overall health. Being active throughout the day will not take up any more of your time but you will end up increasing your work productivity and creativity, burning more calories and feeling a lot better!

Yours in health & fitness,
Sherri McMillan

Note: As an avid Columbian reader, you can redeem a complimentary initial in person or virtual personal training appointment to help get you started. Email us for more details.

We Are Open!

Northwest Personal Training is NOW OPEN! We are SO EXCITED to see you! For Private Training, you’ll have the option to continue doing virtual training, outdoor training or training at the studio. For Group Fitness classes, you will be able to continue doing virtual online classes (live or saved) and we are also going to host some outdoor programming.

We specific safety precautions that we have in place so please watch this video where I explain everything we are doing to keep you safe.

Here is a link to our Reopening Protocol in detail so you can review closely.



Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at

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