Between working at a computer, driving, watching TV, or scrolling on our phones, a lot of our day is spent sitting.
In fact, research shows that the average person is sedentary for 12 hours a day.
Our sitting-dominant lifestyles are relatively new in history. Today, approximately 80% of all US jobs are predominantly sedentary, which has increased by 83% since 1950, when most jobs were active or physical.
And all this sitting has led to a modern-day health crisis.
Let’s look at why sitting down too much is bad for our health and what we can do to change it.
The Problem: Sitting Too Much
So, we sit a lot. What’s the big deal? Can it really have significant health consequences?
Unfortunately, yes.
The JustStand campaign has compiled recent research on the impacts of excessive sitting and a sedentary lifestyle. The scientific literature shows that too much sitting can:
- Increase rates of Type 2 diabetes, cardiovascular disease, and cancer.
- Negatively impact health metrics like metabolism, blood circulation, and bone health.
- Reduce productivity, focus, and energy.
- Decrease muscle tone and posture.
Sitting and being sedentary affects your whole being—mind, body, and susceptibility to disease.
The problem is so significant that scientists have coined the term “Sitting Disease” to refer to a metabolic syndrome marked by negative health effects of a sedentary lifestyle.
Sitting may seem like a necessary—and comfortable—way to spend our days, but the research shows it’s doing a lot more harm than we may know. So, let’s turn it around and look at some solutions.
The Solution: Tips on How to Sit Less and Still Be Productive
If you’re wondering if you sit too much, start by empowering yourself with knowledge before making any changes. Check out this sitting time calculator to gauge your starting point.
Before jumping into what you can do, we need to debunk one common myth. A lot of people think that exercising every day for the recommended 30 minutes can counteract sitting all day. And while data showed that 30 minutes of exercise decreased early death for those who spent less than 7 hours a day sitting, it didn’t have the same effect on those who spent 11+ hours a day sitting.
The conclusion? Exercise is great, but it doesn’t directly negate the negative consequences of sitting.
The important thing is to sit less, overall, and incorporate more movement into your life throughout the day.
Here’s how to do it.
Invest in a sit-stand desk
Since most of our sitting time is due to work, an easy swap is to trade in your stationary desk for a sit-stand desk. These desks allow you to adjust the height so that you can stand for part of your work day.
If you don’t have the space or budget for one at your home office, consider these options:
- Buy a tabletop riser to put your laptop or computer monitor on to increase the height.
- Talk to your employer about investing in sit-stand desks.
- Choose a coworking space that offers sit-stand desks; our private offices are equipped with ergonomic sit-stand desks
Use a FitBit or timer to remember to move
Sometimes it’s hard to remember to get up and move if you’re deep into your work for the day.
Most FitBits, pedometers, or other fitness trackers have built-in reminders to get up throughout the day. It might send you an alert or buzz on your wrist to remind you to stand up and walk.
If you don’t have a fitness tracker, try setting a timer on your phone. You can set up an hourly reminder that will give you that little nudge to stand up, stretch, go for a little walk, or just change positions.
Take a walk (or two, or three…)
Walking is underrated. A lot of people don’t consider it “exercise” because it’s not strenuous, but it’s an essential part of your health.
And while the 10,000 step goal is hotly debated, there is consensus that the more walking the better. Here are some ways to get your steps in each day:
- Walk to a colleague’s office to discuss something rather than phone or instant message.
- Go for a walking meeting around the neighborhood rather than sitting in an office.
- Take advantage of your lunch and coffee breaks to get outside and go for a walk.
- Grab some colleagues and walk over to one of the best coffee shops or lunch restaurants in Tucson.
- Incorporate walking into your daily to-dos, like parking further away at the grocery store or taking the stairs instead of an elevator.
Try some office exercises
If you want to level-up your movement even more, incorporate some easy office exercises into your routine. Simple bodyweight movements like squats, calf raises, push-ups, and lunges are all effective to get your body moving and build strength.
Read our guide here for 10 easy office exercises to boost your workday.
Change up your commute
For many people, commuting is another big chunk of sitting time in the day, especially if you drive. Here are a few ways to incorporate movement into your commute:
- Try walking, cycling, or running to work if you’re able.
- If you drive, consider parking further away from your workplace so that you can get a short walk in as well.
- Opt for public transit and, when you do, choose to stand instead of sit. Taking public transit usually incorporates more walking into your day, too, as you need to get to the station or bus stop.
Get into a like-minded community
The old adage “you are who you spend time with,” rings true here. If you’re surrounded by like-minded people who also prioritize their health, you’re more likely to stick with your own goals.
So, tell others in your social and work circle that you want to sit less and move more. It’ll hold you accountable and you’ll find some walking buddies. This is one of the huge benefits of working with other people in-person rather than alone at a home office. Coworking spaces provide a sense of community with other professionals, so you’re never in it alone.
We all want to live happier, healthier lives. And one of the best things all professionals can do is to be aware of how much you’re sitting in a day and start making small changes to reduce it. Your body and mind will thank you! And if you’re looking for a workspace with a community of like-minded professionals where you can grow your business, book a tour of The Post and come see what we have to offer.