“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.