Sitting for long periods has been linked to increased risk of type 2 diabetes, heart disease, stroke, and premature death. This is why it is important to make it a habit to sit less move more.
Physical activity and health are closely linked. Being inactive and its effects on chronic disease risk has been well-researched. There are many easy ways to be physically active. You don’t have to track 10,000 steps every day. If you don’t have the time, try short, high-intensity workouts.
Making sit less move more your mantra for good health
While we are aware of the dangers of sedentary behaviour, how much exercise do we really need to offset the harm caused by sitting? Let’s explore the science.
How much sitting is too much?
There’s no specific number but we can safely assume that sitting more is worse than less. Sedentary behaviour which includes sitting and reclining for more than nine hours during the day can be more harmful.
Can you balance the harmful effects of sitting with 150 minutes of physical activity per week?
Studies show that physical activity may not be enough to completely offset the increased risks of being sedentary. A study using self-reported physical activity in one million people found that sitting for long periods is bad, similar to less physical activity, and a combination of the two can result in worse health outcomes.
Exercising at guideline levels did not completely offset the harms of sitting for mortality. However, for the most active group getting 60-75 minutes of exercise a day, there was little increased risk from high levels of sitting.
What if you are in a desk job?
Be physically active when you can. Try to take breaks from prolonged sitting. These days, wearables make it possible by prompting a time to get up and move. While there is no standard rule on how long to sit before taking a break, aim for getting up every 30 minutes.
Other ways to incorporate movement into your life are:
- Parking farther away and taking the stairs instead of the elevator.
- Being active rather than sitting still.
Are standing desks the solution?
Standing desks are useful but standing for long periods without taking breaks can lead to to lower back pain and swelling of legs. A treadmill desk is an option, but good sturdy ones are expensive. Also, reading the screen or typing when the treadmill is moving can be tough.
How to sit less move more during a busy workday
- When you take a break, move to a different room or floor, and stretch versus sitting in place.
- If you sit at a desk, make it a habit to stand up or move every time you make or answer a phone call. March in place, or pace in a circle to keep moving. Stand up and walk around at least once an hour.
- Stuck on a long call or need an energizing break? Do some Strength and Balance Exercises.
- Keep small hand weights or a resistance band at your desk for bicep curls, lateral raises, rows and overhead presses. Watch demos online to make sure you’re doing exercises correctly to avoid injury.
- Form a virtual walking club at work
- Go for a walk at the same time as your friends, but on your own. This could be motivating if you have friends who don’t live close to you.
- Create an online chat where you can post photos and chat with your walking group.
- Talk to your friends while you walk – via phone or video chat.
- Try walking or moving for informal discussions and brainstorming meetings. Use a voice memo app on your phone to capture notes. You’ll be surprised to find you’re more creative on your feet!
- Explore your options for using a standing desk, treadmill desk or sit-stand desk riser. Alternate sitting and standing throughout the day with lots of walking and stretching breaks.
Some tips to make sit less move more work
If you think the above may never work at your office, here are some tips to help you transition to standing and moving at work.
- Wear comfortable shoes and clothing you can move in easily, or keep a pair of sneakers at your desk.
- Use a cushioned floor mat and other supports to avoid foot and leg fatigue when standing.
- Ask a coworker to be your virtual “workout-at-work” partner. Remind and support each other to move more throughout the day using email or calendar reminders. You’ll help keep each other accountable and motivated!
- Schedule physical activity time on your work calendar — and treat it like an important appointment.
Stay healthy!
