Get up and move at least once per hour, even if just to stand up, stretch, or take a quick lap around your workspace. Set a timer as a reminder.
Replace some of your sitting time with standing or active alternatives like using a standing desk, taking walking meetings, or doing bodyweight exercises during TV commercials.
Aim to move in some way – whether formal exercise or integrated into your day – for at least 30 minutes, 5 days a week. Every bit of movement counts!
Reframe your mindset around sitting and physical activity. View extended sitting as abnormal and regular movement as essential for health and energy levels.
The Health Risks of Too Much Sitting
Slowed Metabolism and Weight Gain
Sitting for prolonged periods slows your metabolism, the process by which your body burns calories for energy. When you’re sedentary, your muscles aren’t actively engaged, leading to a decrease in the number of calories you burn. Over time, this can contribute to weight gain, especially if your calorie intake remains the same or increases. Additionally, prolonged sitting is associated with reduced insulin sensitivity, which can further disrupt metabolism and lead to fat storage. Even if you exercise regularly, excessive sedentary time can still hinder your body’s ability to maintain a healthy weight. That’s why it’s crucial to break up sitting with movement throughout the day, not just during designated workout sessions. Simple strategies like standing while talking on the phone, taking short walking breaks, or using a standing desk can help keep your metabolism active and support weight management goals.
Increased Risk of Chronic Diseases
In Alberta, prolonged sitting is a significant risk factor for chronic diseases like type 2 diabetes, heart disease, and certain cancers. When we sit for extended periods, our muscles become inactive, leading to reduced insulin sensitivity and impaired glucose uptake. Over time, this can increase the likelihood of developing diabetes.
Similarly, prolonged sitting contributes to poor cardiovascular health. It can lead to decreased blood flow, increased blood pressure, and elevated levels of harmful cholesterol and triglycerides. These factors collectively raise the risk of heart disease and stroke.
Moreover, a sedentary lifestyle has been linked to a higher incidence of certain cancers, particularly colon, breast, and endometrial cancers. While the exact mechanisms are still being studied, it’s thought that prolonged sitting may lead to inflammation, altered hormone levels, and other metabolic changes that create an environment conducive to cancer growth.
The good news is that breaking up prolonged sitting with movement can help mitigate these risks. Experts recommend aiming for at least 150 minutes of moderate physical activity per week and taking frequent standing or walking breaks throughout the day. Even small changes, like standing while talking on the phone or taking a quick lap around the office every hour, can make a difference. By being mindful of our sitting habits and incorporating more movement into our daily routines, we can take proactive steps to reduce our risk of chronic diseases and improve our overall health and well-being.
How Much Sitting is Too Much?
While some daily sitting is unavoidable, especially if you work an office job, it’s important to be mindful of how much time you spend being sedentary. According to the Canadian 24-Hour Movement Guidelines, adults should aim to limit sedentary time to 8 hours or less per day, including no more than 3 hours of recreational screen time. This means if your job requires 6-8 hours of sitting, it’s best to minimize additional sitting during your leisure time.
However, these are just general recommendations. The reality is that any prolonged sitting without breaks can be detrimental, regardless of whether it’s for work or play. Experts suggest standing up and moving around for a few minutes every half hour to hour, even if you have a desk job. Set reminders on your phone or computer to prompt you to take these mini-breaks.
When you do have downtime, aim to spend it engaging in more active pursuits rather than defaulting to sitting in front of the TV or scrolling on your phone. Go for a walk, do some light stretching or housework, or enjoy a standing hobby like gardening. Every bit of movement counts. The key is to break up long periods of sitting as often as possible and strive to sit less overall. By being intentional about reducing sedentary time, you can greatly improve your health and well-being.
Simple Ways to Sit Less and Move More
Hacks for the Office
Feeling stuck in your seat at work? You’re not alone. But the good news is, there are plenty of simple ways to get moving more at work, even if you have a desk job. Try using a standing desk or a height-adjustable sit-stand desk to alternate between sitting and standing throughout the day. When you need to chat with a colleague, suggest a walking meeting instead of sitting in a conference room. Set reminders to stand up and stretch or take a quick lap around the office every hour. During breaks, do some simple desk exercises like chair squats, desk push-ups, or calf raises. And whenever possible, take the stairs instead of the elevator. These small changes can add up to big health benefits over time by reducing your sedentary behavior at work. Remember, any movement is better than none – so get creative and find ways to build more activity into your workday!
Get Moving at Home
Looking to cut back on sedentary time at home? Try these simple tips to get moving more, even when you’re indoors. First, set a timer to remind you to stand up and stretch every 30 minutes. Use commercial breaks during TV shows as a cue to walk around or do jumping jacks. When watching longer programs, challenge yourself to exercise during the entire show.
Make movement a fun social activity by having an impromptu dance party with your kids or playing active video games with friends. Tackle housework with extra vigor – put on some upbeat music and see how quickly you can complete chores while getting your heart rate up.
If you have exercise equipment like dumbbells or resistance bands, keep them in plain sight as a visual reminder to use them. No fancy gear? No problem! Use everyday items like soup cans or water bottles as weights, or do bodyweight exercises like squats and push-ups during your favorite podcast.
Remember, every bit of movement counts. By finding creative ways to build activity into your home routine, you’ll be taking important steps toward better health. Start small and gradually increase the frequency and duration of your movement breaks. Soon, you’ll be amazed at how much more energetic and productive you feel by breaking up prolonged sitting with regular bursts of activity.