Prolonged periods of sitting down can be harmful to your health, according to a recent Washington Post report.
Sitting for 8 to 10 hours a day or more, over a long period, has been linked to shorter lifespans. This includes a higher risk of heart disease, some cancers, Type 2 diabetes, and depression.
This is the bad news.
The good news is that regular movement and a reduction in daily sitting time of just 30 minutes could make a significant difference to your overall health.
The Guardian reports that just five minutes of moderate-intensity exercise could reduce deaths by 10%, according to a study of 135,000 people.
Keep reading for a closer look at the dangers of a sedentary lifestyle and five top tips for moving more this summer.
1. Change position regularly throughout the day
Broadly speaking, the time you spend sitting would be better spent exercising. Worse than sitting, though, is time spent sitting still.
Simply stretching your legs, back, and arm muscles from a seated position can help to get your blood flowing.
You might consider an under-desk exercise bike or an adjustable chair. If you tend to stare at a screen all day, use these movement breaks as a chance to rest your eyes, too.
2. Take regular breaks from sitting to get moving
Whether you work in a busy office or are spending your retirement binge-watching your favourite television drama, try to get up and move for at least five minutes, twice an hour.
Replacing sitting time with even a short period of movement, such as a quick stroll, could make a significant difference to your overall health. A Columbia University study suggests that even this small amount of movement could help improve your blood pressure and blood sugar management, compared with not moving at all during that same hour.
Don’t worry if you have a string of hour-long meetings, though. Even less frequent periods of movement have positive effects.
Get up to make a cup of tea, climb the stairs, or even walk on the spot when you can, and you could see improvements to your mood and reduced feelings of fatigue.
3. Try a standing desk for work or ironing while you watch TV
Another way to avoid prolonged periods of sitting is to incorporate standing into your day. You might opt for a standing desk or a treadmill desk if you work from home.
If you’re retired, break up periods of sitting with household chores like vacuuming or ironing.
As with the first two points, movement is the important thing. While you don’t want to sit for long periods, standing all day in the same position isn’t good for you either. Find ways to adjust your position and try to make these movements a habit, rather than an exception.
4. Make exercise a daily habit you can stick to
A daily exercise habit doesn’t need to be a 5K run or 50 lengths at your local pool. Setting yourself unrealistic expectations only sets you up for failure, and this can prove demotivating.
Instead, start small. You might commit to taking the stairs rather than the lift at work or opt for a daily lunchtime walk instead of eating at your desk.
Arranging a stroll with a friend can add a social element and also accountability, which can be incredibly useful for helping you to stick to your plan.
5. If your day job is sedentary, ensure your weekends are active
Our modern lifestyles can be unhealthily sedentary. If you work full-time in an office, for example, a large portion of your day will inevitably be spent sitting down.
If you’re retired, you might have a partner or friends who still work, which makes socialising during the week difficult.
This is why it’s so important to make the most of your weekends. Get out and about by arranging catch-ups with friends or joining local groups or sports clubs.
Exercising solo can be boring, which is one reason why an exercise habit might not stick. Meeting up with friends and like-minded individuals could really help, and time spent outside, especially in nature, can boost your emotional wellbeing too.
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