“Reduce Overall Sitting Time, Increase Health Benefits”
The technology available to us now has created a problem in that we sit for more than our ancestors. Research has shown that adults who sit less throughout the day have a lower risk of cardio vascular disease (Katzmarzyk PT et al 2009) (Patel AV et al 2010).
Regular exercise is great and much needed to maintain a healthy lifestyle. It is possible to increase health benefits by reducing the amount of time we sit… so get up and move… follow these tips to reduce your sitting time:
At Home | At Work | While Travelling |
Get off the couch and walk around the house during commercial breaks. | Stand and take a break from your computer every 30 minutes. | Leave your car at home and take public transport so you walk to and from stops/stations. |
Do household chores, such as folding clothes, washing dishes or ironing, while watching television. | Take breaks in sitting time in long meetings. | Walk or cycle at least part way to your destination. |
Stand to read the morning newspaper. | Stand to greet a visitor to your workspace. | Park your car further away from your destination and walk the rest of the way. |
Wash your car by hand rather than using a drive-through car wash. | Use the stairs. | Plan regular breaks during long car trips. |
Move around the house while checking text messages and email on your phone. | Stand during phone calls. | On public transport, stand and offer your seat to a person who really needs it. |
Walk to your colleagues’ desk instead of phoning of emailing. | Get on/off public transport one stop/station earlier. | |
Drink more water – going to the water cooler and toilet will break up sitting time. | ||
Move your bin away from your desk so you have to get up to put something in it. | ||
Have standing or walking meetings. | ||
Use a height-adjustable desk so you can work standing or sitting. | ||
Use headsets or the speaker phone during teleconferences so you can stand. | ||
Eat your lunch away from your desk. | ||
Stand at the back of the room during presentations. |