There’s no denying it – most of us are sitting far too much every day. Whether it’s at work, at home, or even while travelling, sitting has become the default position for many of us.
So, why are we sitting so much? Here are a few common reasons:
- Sedentary jobs that keep us glued to our desks.
- Hours spent on laptops, tablets, or phones.
- Driving everywhere, even for short trips that could easily be walked.
The scary truth?
Studies have shown that people who sit for more than six hours a day have a higher risk of dying within 15 years compared to those who sit for less than three hours a day. And no, smashing the gym a few times a week doesn’t cancel out long hours spent sitting.
You might be thinking, “But I train 3-4 times a week, surely I’m active?” Unfortunately, if you’re sitting for most of the day, you’re still living a predominantly sedentary lifestyle.
Sitting for too long doesn’t just affect your posture or back – it also impacts your waistline. A key factor here is NEAT (Non-Exercise Activity Thermogenesis) – basically all the calories you burn through non-exercise activities like walking, cleaning, or even fidgeting. When you sit all day, your NEAT levels drop, meaning fewer calories burned throughout the day.
I get it – many of us have jobs that require us to sit at a desk for hours on end. But even small changes can make a big difference. Try to stand up and stretch every 30 minutes, take short walks during breaks, or stand while taking phone calls. At home, swap an hour of TV for a brisk walk, take the dog out, or even choose the stairs over the lift whenever you can.
How to Overcome Sitting Too Much
- Use a standing desk or adjustable desk if possible.
- Set a timer to remind you to stand up and stretch every 30 minutes.
- Take short walks during your breaks, even if it’s just around the office.
- Walk or cycle for short trips instead of driving.
- Incorporate stretches or light exercises during TV time.
- Stand while talking on the phone or during meetings.
- Use a fitness tracker to monitor your steps and encourage more movement.
- Opt for active hobbies like walking, swimming, or cycling.
Small daily habits can help reduce sitting time and keep you healthier and more active!
Remember, every little bit adds up. The goal isn’t to eliminate sitting completely (that’s near impossible) but to break up long periods of sitting with movement. Your body will thank you for it – and so will your mind.
Let’s start moving more and sitting less. Your health depends on it!
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