Researchers have linked sitting for long periods of time with a number of health concerns; the answer seems to be less sitting and more moving overall.
Healthy Lifestyle Tip: Nine Ways to Stand Up to “Sitting Disease”
Outsmart those sneaky health menaces hiding in plain sight in your office, your living room, and your neighborhood coffee shop: Chairs! Prolonged sitting, it turns out, flips biochemical switches inside muscle cells that boost your odds for heart failure, up your risk for fatal heart disease by 27 percent , and fatal cancers by 21 percent – even if you exercise regularly.
Fortunately, the way to cure sitting disease is simple: Wake up your muscles with just two minutes of movement every 30 minutes!
Here are ways to integrate a little stand-up into your workday and at home:
- Set a timer. Use the alarm clock on your phone to remind you it’s time to rise up. Set it, then put your phone out of reach. When you get up to turn it off. Easy!
- Take a quick walk. Head to the bathroom, water cooler, grab a cup of Joe, or meet a coworker to discuss a work issue. Tiny breaks are proven to help.
- Challenge yourself. How far can you walk at work and still be back at your desk in two minutes?
- Head for the stairs. You’ll burn about 29 calories climbing stairs for three minutes – proof that the steps in your office or home are really exercise equipment hiding in plain sight!
- Sit on an exercise ball. Keep the big muscles in your legs, butt, and core engaged while you work by perching on a big exercise ball instead of your office chair. Do it for 10-15 minute periods every hour or two throughout the day.
- March in place. Tethered to your headphones? Stand up and start marching. Lift those knees!
- Stand up, sit down, and repeat. Keep your back straight and your arms at your sides or held out in front of you (in other words, don’t push off with your hands). Use your thigh and butt muscles to rise from your seat, then slowly sit down again. Repeat as many times as you can.
- Just stand up. Your body works 30 percent harder when you’re on your feet. Try a standing desk at work.
- At home: Take a commercial break. Primetime’s 14-21 minutes of advertisements every hour give you plenty of time to move around without missing a minute of your favorite shows.