Healthy Living

Tips to avoid health risks from too much time in your desk chair.

September 2020

The dangers of sitting too much.

Are you sitting down right now?

You and a whole lot of other folks are. According to research done by the Centers for Disease Control, 1 in 4 Americans sit for more than 8 hours a day. While sitting down all day may seem harmless, you may be surprised by the negative impact it can have on your health.

Prolonged sitting is the #1 contributor to chronic diseases.1

Research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of other conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Too much sitting also seems to increase the risk for type 2 diabetes, heart disease, and certain cancers.

Any extended sitting — whether it’s at a desk, driving, or watching tv — can be harmful. The scientific community even has a term for it: sitting disease.

To keep a sedentary lifestyle from taking a toll on your body, make a point to sit less and move more. The impact of movement, even if it’s leisurely, can be profound. For starters, you’ll burn more calories. This might lead to weight loss and increased energy. Plus, physical activity helps maintain muscle tone, your ability to move, and your mental well-being.

Tips for getting more movement into your workday.

  • Take a break every 30 minutes from sitting.
  • Stand or walk around while talking on the phone.
  • Try a standing desk, treadmill desk, or sit-stand desk riser.
  • Drink lots of water to increase bathroom breaks.
  • Go for a walk during informal discussions and brainstorming meetings. 
  • Trade in your desk chair for an exercise ball chair. 
  • Alternate sitting and standing throughout the day, with lots of walking and stretching breaks.
1 Sitting is the new smoking PDF,

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