Sitting has become a significant part of daily life, but unfortunately, it’s not as harmless as we might think. Public health experts now refer to prolonged sitting as “the new smoking” due to its association with various health risks. While sitting itself isn’t inherently dangerous, spending excessive hours each day sitting can negatively impact your overall health.
In fact, sitting for more than three hours a day has been linked to a reduced life expectancy and an increased risk of chronic diseases, even in individuals who exercise regularly. For many people, especially those in desk jobs, it’s essential to make an effort to reduce the amount of time spent sitting and incorporate more movement into the day.
The Risks of Sitting for Long Periods
When you sit for extended periods, your muscles become inactive, and your body struggles to manage blood sugar levels. This can contribute to conditions like metabolic syndrome, which includes high blood pressure, high cholesterol, and elevated blood sugar. These factors significantly increase the risk of heart disease, stroke, and type 2 diabetes. Additionally, prolonged sitting is associated with an increased risk of certain cancers.
While sitting may seem innocuous, your body wasn’t designed to stay still for long periods. Incorporating movement into your daily routine is crucial to avoid the harmful effects of sedentary behavior.
What Is NEAT and Why Is It Important?
NEAT (Non-Exercise Activity Thermogenesis) refers to the movements we do during our day that aren’t part of formal exercise. This includes activities like walking, standing, reaching, and bending—basically, the natural movements that are a part of daily life. NEAT is crucial for overall health and metabolism.
Historically, people engaged in much more NEAT. Tasks like walking to the market, doing household chores, or even walking to talk to a colleague were all part of daily life. However, technology and modern conveniences have drastically reduced the amount of NEAT in our daily routines, contributing to more sedentary lifestyles.
How Sitting Affects Your Health at Work
Workplaces, particularly those with desk jobs, contribute heavily to the problem of prolonged sitting. Studies show that those who work sedentary jobs are at a higher risk of developing health issues such as colon cancer. Luckily, there are several ways you can reduce the impact of sitting while still managing your workload.
Tips to Sit Less at the Office
- Take frequent breaks: Stand up and move around every 20-30 minutes. Set a timer to remind yourself to take a short walk or stretch.
- Walk while talking: Instead of sitting during phone calls or meetings, try standing or walking around.
- Use a whiteboard: Set up a whiteboard for to-do lists and project planning. You’ll naturally stand while writing on it.
- Walk to your colleagues: Rather than sending an email or message, walk over to your coworkers for a quick chat.
- Take a walk during lunch: Make walking part of your lunch break. If the weather’s not ideal, take a few laps inside the building.
- Practice desk yoga: Incorporate simple stretches and yoga poses while sitting.
- Consider a standing desk: If possible, switch to a standing desk or use a yoga ball as a chair to keep your core engaged.
How to Sit Less in Daily Life
- Take the stairs: Skip the elevator and take the stairs whenever possible.
- Move while on the phone: Stand up or walk around when you’re chatting on the phone.
- Walk instead of drive: If the destination is close, walk rather than driving. Carrying groceries or walking to a nearby park also counts toward your movement goal.
- Stand on public transport: If you’re riding the bus or train, try standing instead of sitting.
- Walk with friends or family: Plan social time around walking, whether it’s a walk in the park or a walking dinner date.
- Get a dog: Dog owners tend to walk more than those without pets.
- Move during TV breaks: Instead of sitting for hours, stand up and walk around during commercial breaks.
- Set step goals: Track your steps with a fitness tracker or pedometer. Aim for 10,000 steps a day, which is considered optimal for health.
Fitness Trackers to Help You Sit Less
Fitness trackers can be an excellent tool to help you stay on track with your daily activity goals. Many devices offer reminders to get up and move after prolonged periods of sitting.
Here are a few options to consider:
- Fitbit Sense
- Fitbit Versa
- Apple Watch
- Garmin Vivoactive
The Importance of Reducing “Second-Hand Sitting”
Sitting is contagious. If those around you are sitting, it’s easy to follow suit. Encourage a culture of movement, whether it’s suggesting a walk for a meeting or making physical activity a part of your social plans. If your job requires sitting for long periods, reduce your sitting time during personal time and weekends.
Final Thoughts
Sitting for long periods each day poses significant health risks, from heart disease to diabetes. By making small changes, like taking regular breaks at work, walking more during daily tasks, and tracking your steps, you can improve your health and reduce the detrimental effects of a sedentary lifestyle. Incorporating movement into your day can make a world of difference for your long-term well-being.
