The average adult today spends 9 to 10 hours per day sitting. Even if that same adult does the recommended daily 30 minutes of exercise, or more, it would not begin to offset the harmful effects on health prolonged sitting incurs.

Diabetes, altered glucose metabolism, cardiovascular disease, cancer, obesity, poor digestion, anxiety, and depression are all increased by this amount of sitting.

Life expectancy can even be shortened by a sedentary lifestyle. One study found, for instance, that reducing the average time you spend sitting down to less than three hours a day could increase your life expectancy by two years!

Here are some practical and effective suggestions for ways to avoid the health issues that hours of sitting each day can incur:

1. Use a standing desk. Amazon and Ikea each have a number of these, ranging in price from under $50 to several hundred dollars or more. One enterprising individual fashioned his own from Ikea parts for $22! You may find that standing on a padded surface (such as a yoga mat) will prevent your feet from aching.
2. If you are ready to kick it up a notch, try a treadmill desk….even better than standing!
3. If you must remain working at a regular “sitting” desk, try swapping out your chair for an exercise ball. Since they are available in many sizes, you can choose one that will allow you to sit at the proper height. You learn to balance your sitting by keeping your feet firmly planted on the floor. This alone might cause you to use muscles that you don’t normally use. But you can also do some gentle bouncing from time to time, which is much better than sitting still in a chair.
4. If seated at your desk, set a timer to ring every 10-15 minutes. When it rings, get out of your chair. Stand, stretch, walk around; just engage in some movement and a change in position. Continue to do this at 10-15 minute intervals throughout the day. It can become a habit.

Stand Up Reminder Free and Stand Up! The Work Break Timer are two choices for apps for iPhones and iPads.

Remember – even daily exercise of 30 minutes or more cannot offset the consequences of prolonged sitting. Additional measures need to be taken if you have a job or lifestyle that involves many hours a day in a seated position.

References:

“Sitting Ducks – Sedentary Behaviour and its Health Risks: Part One of a Two Part Series”
“Sedentary behaviour and life expectancy in the USA: a cause-deleted life table analysis”

If you haven’t already read “The Dangers of Prolonged Sitting – Part 1” click here to view it.