Move Or Die: How The Sedentary Life Is Killing Us And How Movement Not Exercise Can Save Us by Tim SittMove Or Die: How The Sedentary Life Is Killing Us And How Movement Not Exercise Can Save Us by Tim Sitt

Move Or Die: How The Sedentary Life Is Killing Us And How Movement Not Exercise Can Save Us

byTim Sitt

Perfect | February 14, 2017

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If you’ve ever struggled to create health in your life, this book is your guide towards a new vision of sustainable health. It encourages you to free your body through movement in all environments and at all moments whether that is at work or home.The fitness industry is stagnant. Every year it churns out new workouts, new classes, new DVDs, but what good does this do when the average office worker is sitting 10 hours a day? Research is demonstrating that the negative health consequences of being sedentary are not offset by exercise. It’s no longer enough to segregate movement to the gym or a single workout. The body thirsts for movement throughout the entire day just as much as it does for water, oxygen and food.This book is about learning to become self-aware of stagnation of any kind, including sitting, and how to use movement to create choice and health. Most books will tell you what the problem is and prescribe what to do according to an expert. The truth is only you can become the expert of you and your body through listening, learning and movement practice. This book is a guide through that journey as it integrates physiological research, psychology, sociology, philosophy, story and practical application for one purpose: to teach you how to free your body and experience authentic health. - 20160720
Tim is the creator of the MOVE program. Initially, he developed MOVE in his efforts to heal his chronic back pain, and found after a month his back pain was gone never to return. He started to incorporate bits of exercise throughout his day and lost 20 pounds of his “office” fat- while he was at it. Not only did he find that MOVE impr...
Title:Move Or Die: How The Sedentary Life Is Killing Us And How Movement Not Exercise Can Save UsFormat:PerfectDimensions:200 pages, 9 × 6 × 0.3 inPublished:February 14, 2017Publisher:Self-Counsel PressLanguage:English

The following ISBNs are associated with this title:

ISBN - 10:1770402810

ISBN - 13:9781770402812

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Table of Contents

Introduction: The Power of Movement xiii1. The Philosophy of the Freedom of Movement xiv2. The Problem of Sitting Is a Problem of Not Listeningto the Body xv3. Moving from a Workplace to a Lifeplace xviii4. Movement Education xxi5. How This Book Works xxiii1 ThinkMOVE: An Origin Story (and How to Begin) 11. How Did ThinkMOVE Come to Be? 12. Why Is Sitting So Bad? 82.1 It’s about movement, not exercise 102 The Business Case for Movement 141. To Be Profitable and Sustainable, You Need Health 162. Leaders Need to Lead with Care First and Cost Second 183. Practicing Movement at Work Is aboutMaking Choices and Reacting Less 21iv Move or Die4. The Four Business Drivers for Incorporating HealthyMovement in the Workplace 225. The Financial Cost of Sitting 246. The Benefits of Movement on Organizational Health 257. The Benefits of a Healthy Work Culture 288. Productivity: Movement Isn’t a Break from Working,It Is a Way of Working 283 Transforming the Sedentary Work Culture 311. Our Sedentary Ways and the Traditional Modelof Exercise 332. Current Solutions Actually Create Barriers to Health 343. Rethinking Exercise: Who Has Time to Exercise, Anyway? 344. The Culture of Ideal Body Images 375. Advances in Technology and the Mind/Body Chasm 386. A Vision for a New Work Culture 427. Moving towards a Healthy Future 428. Cultural Transformations Experienced throughThinkMOVE (or, Testimonials for Starting YourOwn Program) 444 The Science of Healthy Movement:How Moving a Little Can Transform Your Health 451. The Three Pillars of ThinkMOVE 461.1 Pillar 1: Frequent informal breaks from sedentarytime reduce health risk 471.2 Pillar 2: Frequent BREAKS of formal movementimprove metabolism 501.3 Pillar 3: A little bit of high-intensity movementwill help you get fitter and stronger 521.4 What is the least amount of exercise I can do? 532. How All of This Looks in ThinkMOVE 562.1 ThinkMOVE method incorporates HIIT 562.2 Cardio breaks 573. Variety Is the Spice of Life 57Contents v5 The Process of Change and OvercomingResistance to Movement 601. The Top Ten Resistances to Movement at theOffice and How to Overcome Them 622. The Satir Change Model 652.1 Status quo 662.2 The foreign element 672.3 Chaos 672.4 Transforming idea 682.5 Practice and integration 692.6 The new status quo 703. Ten Powerful Choices to get you MOVE-ing! 713.1 Choose YOU by prioritizing yourself and your health 723.2 Choose to MOVE wherever, whatever, whenever(health integration) 723.3 Choose to create balance 733.4 Choose to be resilient and start again 733.5 Choose to be embodied 733.6 Choose to connect 743.7 Choose to MOVE in ways that work for you 743.8 Choose compelling goals 753.9 Choose to be positive 753.10 Choose to have fun 754. MOVE-ing at Work Isn’t a Break from Work:It Is a WAY of Working 756 An Overview of the ThinkMOVE Program 781. What Is a MOVE Break? 792. The Goals of the ThinkMOVE Program 793. Who is ThinkMOVE for? 804. The Five Elements of MOVE 814.1 Body awareness 814.2 Strength 814.3 Cardio 82vi Move or Die4.4 Flexibility 824.5 Balance/core 825. Psychological Benefits of the Five Core Elements 825.1 Body awareness 835.2 Strength 835.3 Cardio 835.4 Flexibility 845.5 Balance 846. Sustainable Engagement with MOVE, or Creating aLong-Term Relationship with Your Health 857. Program Orientation 867.1 Triggering skills 867.2 Celebrating/appreciating your efforts 878. Program Weekly Outline 898.1 Lesson 898.2 Exercises 898.3 Practice 899. Keep Calm and Move On 8910. Week One: Body Awareness 9010.1 Week one lesson: Steps to body awareness 9210.2 Week one exercise: Body awareness 9510.3 Week one practice 9710.4 MOVE Skill: Scheduling 9910.5 How to schedule MOVE breaks 10010.6 Scheduling methods 10110.7 Move: Focus on body awareness 10211. Week Two: Flexibility and Breathing 10211.1 Week two lesson 10211.2 Week two exercises: Belly breathing and flexibility 10511.3 Week two practice 11112. Week Three: Balance and Healthy Positions 11212.1 Week three lesson 112Contents vii12.2 Week three exercises 11812.3 Week three practice 12513. Week Four: Strength and Stringing 12813.1 Week four lesson 12913.2 Week four exercise: Stringing 13113.3 Week four practice 13514. Week Five: Cardio and Stringing 13714.1 Week five lesson 13714.2 Week five exercise: Cardio 13914.3 Week five practice 13915. Week Six: Whole Body Integration 14115.1 Week six lesson 14215.2 Week six exercise: Combining what you’ve learned 14415.3 Week six practice 1457 Health Defined 1491. Health Spending 1512. The Healing Side of Health 1543. Optimizing Health: Spend Wisely, Heal Frequently 1568 Health Resource Self-Assessment (HRSA) 1589 Final Thoughts: The Freedom to MOVE Forward 1641. The Freedom of MOVEMENT Charter 1642. Moving towards Goals 1663. Now It’s Up to You 167Appendix: Personal Health Declaration andthe Freedom to MOVE 173Part I: Freedoms 174Part II: Vision 175Download Kit 176viii Move or DieExercises1 Take a Stand Against Sitting 132 How Much Do You Sit? 133 Move during the Day 184 Motivating towards Movement: Reflection Questionsand Experiments 595 Where Are You? 776 Body Awareness 917 Benefits and Steps to Body Awareness 938 Questions to Ask Yourself That Will Give You Windowsinto Body Awareness 949 Triggers 9810 Schedule 10111 Personalized Goals for Flexibility 11212 How Are You Using Your Body Right Now? 11813 Top Three Triggers for MOVEMENT 14314 Specific Goals 14615 Two Questions 15616 Health Resource Spending Assessment (HRSA) 15917 Moving towards Goals Worksheet 168 - 20160222