I am ashamed to confess that I spend a significant amount of time sitting. As someone with a desk job, I find myself in a chair for the majority of the day. While I do work out daily and take short walks, the rest of my day is spent sitting, and I can feel the effects in my lower back and hips. This sedentary lifestyle is not unique to me; on average, American adults spend 7.7 hours per day sitting, a habit linked to various health issues including diabetes, cardiovascular disease, and even early death. Prolonged sitting can also lead to blood clots, back and joint pain, weight gain, and cancer.
Regular physical activity does not fully counteract the negative effects of prolonged sitting. Even if you exercise regularly, prolonged sitting can still cause muscle stiffness, pain, and cardiovascular issues. However, a 2023 study co-authored by Keith Diaz found that just five minutes of light walking every half hour can help reduce some of these risks. Experts recommend interrupting prolonged sitting with movement at least once an hour, in addition to the 150 minutes of moderate intensity physical activity recommended each week.
To remind yourself to move, use smartwatches or fitness trackers to set movement reminders. Alternatively, set alarms or put notes next to your computer screen. You can also tie movement to routines, such as taking a walk after completing a task or using smaller water bottles to prompt more trips to the kitchen. Pay attention to signals from your body, like stiffness or lethargy, as cues to move.
Once you are out of your seat, consider low-effort movements such as walking to fill up your water bottle or going to the bathroom, using phone time to walk or do chores, or incorporating movement into seated activities like fidgeting, tapping your toes, or doing mini squats. People with limited mobility can also do seated exercises to keep their joints limber.
The duration and intensity of movement matter. Even a short amount of low-intensity walking is more effective than sitting for long periods. If possible, incorporate higher intensity movements such as brisk walking or climbing stairs for short durations. It’s essential to maintain good posture while seated, ensuring your hips and pelvis are above your knees, and your feet are flat on the ground. Your screen should be at eye level, and you should avoid slouching or raising your shoulders.
Conclusion
Ideally, you should aim to move as much as possible throughout the day, especially if you have a sedentary job. However, it’s also necessary to rest and recover from a long day of activity. It’s about finding a balance between being active and taking the time to rest.
