“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:
|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.