The studies confirm it: sitting is bad for your health. But that doesn’t mean you have to quit your job! Coach, Jamie Matthewman, says these 12 things will help you add years to your sedentary life.
Whether you work in an office or use technology in your day to day work, you probably spend much of the day sat in front of a screen but did you know this may be at a significant risk to your health?
- 112% increase in risk of diabetes
- 147% increase in cardiovascular events
- 90% increase in death due to cardiovascular events
- 49% increase in death due to any cause
Exercise Alone Doesn’t Alleviate the Risk
12 Tips to Reduce Your Daily Sitting Time
- Get a stand up desk.
- Make exercise the first thing you do before you start your working day.
- Stand on the train or bus whilst commuting to work or meeting or when traveling.
- Take the stairs and walk up escalators.
- Set a reminder on your phone to stand up and walk around every 30 minutes. If you can, incorporate press ups, chin ups or a combination of exercises each time.
- If you can, alternate working seated with standing. If I’m not in my office, I work from the kitchen worktop which is the ideal standing desk height (for me).
- Place your laptop on a box on top of your desk so that it raises the height so that you can stand and work.
- Stand or walk around while you’re making calls.
- Take a 5-10 minute walk break every time you have a coffee break.
- If you work in an office, walk to your colleagues desks instead of emailing or calling.
- Swap some TV time for more active tasks or hobbies like jogging a running club. You could visit the gym when your favorite TV programs are on, watching from your favorite cardio machine.
- Get a dog…then you have no excuse putting off going for a walk or a jog.