Is sitting really the new smoking? Let’s explore about our sedentary lifestyles and how we can improve them.
It indicates that prolonged sitting and lying down during the day can increase the risk of Type 2 diabetes, obesity, depression, anxiety, and premature death.
The Impact of Extended Sitting
The human body is designed to be upright. Standing supports more efficient cardiovascular and bowel functions. Muscle movement aids in digesting fats and sugars, helping to prevent metabolic syndrome. Prolonged sitting is also linked to higher risks of lung, uterine, and colon cancers.
How to Minimise Sitting Time
Many attribute their health issues to long hours of sitting at work. While sedentary jobs contribute significantly, it’s also important to consider the incidental sitting done in cars, on public transport, and at home. Here are some strategies to reduce sitting time both at work and in personal life.
Tips for Reducing Sedentary Time at Work
Extended periods of sitting at work can increase health risks. Break up your sitting time with these tips:
• Set a timer to remind you to stand and walk around.
• Park further away or get off public transport earlier to walk more.
• Organise walking meetings.
• Leave the office at lunchtime for some exercise.
• Take the stairs instead of the elevator.
• Use a printer located farther from your desk.
• Visit colleagues in person instead of calling or emailing.
• Regularly set a timer to remind you to get up from your computer.
Tips for Reducing Sedentary Activity During Personal Time
Most adults spend 90% of their leisure time sitting. By replacing some sedentary activities with more active ones, or modifying how you do certain tasks, you can increase your movement.
Consider these ideas:
• Limit your television time.
• Stand while watching TV and do tasks like ironing or tidying.
• Spend time gardening outdoors.
• Be mindful of how much time you spend sitting on the couch.
• Listen to audiobooks while moving around.
• Stand on public transport instead of sitting.
• Catch up with friends while exercising instead of at a café.
While sitting for long hours at work is harmful, the incidental sitting during leisure time also contributes to a sedentary lifestyle. By making small changes, you can increase your physical activity and reduce health risks.
