So, how can we somehow decrease sitting time and increase frequent movement throughout each day (in addition to normal exercise routines)? I’ve collected some ideas to reduce the time spent sitting and reverse the damage that’s already been done.
I CAN’T STAND SITTING
It starts with standing. Did you know there are physical benefits to standing? Just standing. Mind blowing, I know. It tones muscles, improves posture (if you’re mindful about it), lowers blood sugar levels, increases blood flow, lowers risk of heart disease, increases metabolism and burns extra calories. Who knew?
Now might be a good time to mention that standing all day isn’t the answer either, and potentially poses a different set of unique risks. Especially for those who find standing for longer periods of time painful, difficult or harmful. So be wise, find a good balance, and learn to listen to your body – it’s a pretty amazing organism. Taking all of this into account, consider the following options and discover the ones that work best for you.
– Take scheduled breaks from sitting. Stand up for at least two minutes every hour; even better, take a brief two minute walk every hour or do some light stretching. You can even set your phone alarm to go off each hour to remind yourself. They’re so smart, those phones.
– Be an active sitter: Instead of sitting on a chair, sit on a yoga ball, which requires you to engage your core. Or, try an active sitting disk. Your posture will love you for it and you will burn calories!
– Use a stand up desk: 1) Put a crate on your desk and stand to work from it; 2) Use a piece of furniture you already own that’s the perfect height for standing and working; 3) or you could order a fancy and pricey one online – there are so many to choose from. You could get really creative constructing one of your own.
– Invest in a treadmill Desk (burns more calories than a stand up desk): 1) Use your existing treadmill and buy a stand up desk that fits over it; 2) purchase a treadmill desk online – there are many styles to choose from.
-Walk or bike to work instead of driving.
– Be mindful and look for opportunities to move: 1) take the stairs; 2) park in the farthest spot (like seriously, the farthest); 3) walk to lunch or walk instead of lunch or walk while you’re eating lunch (but not spaghetti).
— Walk your dog – a lot. If you don’t have a dog, get one or borrow a friend’s.
– Be active in the evenings: Instead of watching TV/playing video games/working from computer, go bowling, skating, hiking, walking, Putt-Putt golfing … just move.
– Continue to exercise regularly (1 hour, 3-5 times a week).
So there you have it. Sitting Disease is a reality, but it doesn’t have to be your reality. Take action today and pretty soon you’ll be unstoppable! I believe in you.
Happy Moving … until next time,