New research has recently surfaced that sitting for long periods of time may be as bad for you as smoking. Sitting raises the risk of disability, diabetes, heart disease and cancer, not to mention obesity. Being too sedentary, spending too much time on our behinds is a real threat to our health. And to top it off, this new research shows that even if you hit the gym or go for a run outside every day, sitting too long can still be bad for you. If you’re like the rest of the working world, stuck sitting behind a desk for 8 hours a day and/or sitting to relax when you get home, here are some tips to help get you out of the sitting rut!
Workout at your desk (or on the couch): Whether it’s doing a few squats or lunges every hour at your desk or getting up and walking around during commercial breaks, those little exercises help. Set a goal of doing some desk pushups, standing squats and chair dips every hour just to increase the blood flow in your body. If you like to watch tv at night, try doing 5 squats, 5 pushups and 5 sit ups at every commercial break. Any form of exercise will help break the sitting habit.
Walk: Take the stairs instead of the elevator or escalator or simply take the long route to the restroom. Any little bit of extra walking throughout the day can help you to focus more and release some built up energy. Try going for a walk after lunch and dinner to help your food digest instead of just sitting down directly after a large meal.
Sit on a stability ball: This may seem strange to some people, but sitting on a stability ball and not wobbling around actually engages your core muscles. It can also improve your posture and help decrease some risk for injuries from sitting down in a chair.
Take a stand: If sitting all day is a problem, try working and standing for part of the day. If you don’t have access to standing desk, just try standing for a few minutes every hour, walking around while answering the phone or checking your emails.
Use these ideas to counteract the negative effects of too much time on your behind. You should set a goal of standing up at least once an hour, if not every half hour, and moving around.