Sitting too much is bad for your health.
Beyond just being a sign of inactivity and not getting enough exercise, prolonged time spent in the sitting position is associated with:
- digestive issues
- disruption of sex hormone function
- disruption of insulin activity
- disruption of vitamin handling
- increased inflammation
- lower bone mineral density
- osteoporosis
- worsened posture
- back pain
- carpal tunnel syndrome
- low mood and depression
Not only is excessive sedentary time linked to increased risk for injury, obesity, heart disease, and type 2 diabetes, but it may also raise your risk of certain types of cancer.
Although sitting might seem safe and harmless, understanding these associated hazards should motivate you to make a strong effort to get off your butt and move a little more every day.
Set a Movement Timer
The general recommendation for optimal sitting time is no more than 30 minutes at a time.
To help you stay mindful of this, set a timer on your phone, watch, or computer to go off every 30 minutes. Many apps are now available to track and remind you of your sitting time.
When the timer goes off, stand up and walk around for a few minutes before returning to your seat.
An additional hack to make this work even better is to place the turn-off for the alarm on the other side of the room, forcing you to get up to turn it off physically.
Drink More Water
If you often find yourself sitting for long periods, make a point to drink more water.
This will help keep you hydrated, which is essential for optimal health, and give you a reason to get up and move around more often. Getting up to the bathroom every few hours is a great way to break up your sitting time and keep your body moving.
And if you use a small glass that needs to be refilled more often, you’ll take more trips to the kitchen to refill it, adding even more movement to your day.
Don’t Sit Through The Commercial Breaks
One of the biggest culprits of excessive sitting time is TV. It’s easy to relax on your comfy couch and zone out in front of the television for hours.
Instead of sitting through the commercial breaks, use them as an opportunity to get up and move around.
Even if you just walk around the room or do some simple stretches, this will help break up your sedentary time and get your body moving.
Or, if you’re streaming shows without commercials, make sure you take a few minutes between episodes to move around.
Be Mindful of your Habits
Another quick and simple hack to consider is mindfulness meditation.
This can help you become more aware of your body and surroundings, making it easier to catch yourself sitting for long periods of time and take control of your movement habits.
Sitting too much is an easy mistake, but it’s also easy to correct. Simply being mindful of your routines and making an effort to move a little bit more often can make a big difference in your health.
