The research is clear: excessive sitting is life-threatening. Extended periods of sitting increase your chances of several types of cancer, type 2 diabetes, obesity, cardiovascular disease, and back and neck problems.
On the flip side, many people that incorporate more movement into their daily life report higher energy levels, increased productivity, and a better mood. Additionally, many lose weight. In fact, the standing desk movement that was started by Dr. James Levine at the Mayo Clinic, began because he was trying to figure out why some of the participants in his weight loss study in 1999 were losing weight and others weren’t. In 2005 he began using motion-tracking underwear on his participants to see how much they were moving. He concluded that the participants that hadn’t lost weight sat, on average, 2 hours more per day than the participants that lost weight.
1. Get a standing desk, sit to stand desk, treadmill or exercise bike desk, or convert your current desk to have a standing option.
And while you’re standing, keep changing positions: rest your leg on your chair or an overturned garbage can, stretch, squat, do yoga, dance; any movement is good for you. Standing on a shiatsu mat, golf or tennis ball can also be helpful. Switch from sitting to standing throughout the day, with the goal to eventually stand for half of your work day.
You may find it helpful to set an alarm on your computer, phone, tablet, to move around. This could be to switch from sitting to standing at your desk, to get a water break, to stretch, etc. There are apps you can install on your phone to get you moving such as 20 (for android), and Stand Up! The Work Break Timer (for iphone).
If you get a treadmill desk or exercise desk, you’ll need a regular sitting or standing desk as well (you can’t walk or ride all day). The idea is to keep moving, so you don’t need to run or bike fast. A very slow pace will keep your metabolism up and should prevent you from sweating (depending on the temperature of your office).
2. Do more calf raises.
Calf raises (lifting your heels off the ground) are one of the easiest exercises to do anywhere. You can do them standing at your desk, waiting in line, cooking, brushing your teeth, or standing in an elevator. It’s not that you can’t do squats or lunges anywhere, but those call attention to you, require more space, and are more difficult to do while working.
3. Park further from the entrance at work or any destination.
Like most people, you may have a habit of parking as close as possible to the entrance. If you don’t have any physical limitations that make walking difficult, park further away. And if you take public transportation to work, school , or anywhere you’re going, get off one stop further from your stop.
4. Stand up or walk for all phone calls.
You may find that you do certain activities better sitting and others standing, but talking on the phone is a great time to stand or walk. According to a study by the University of Utah School of Medicine, walking even 2 minutes every hour may offset the dangers of extended periods of sitting.
5. Have walking meetings.
Some people find that they’re able to think more clearly while walking vs sitting. If possible, have your walking meetings outside.
6. Exercise before, during a lunch break, or after work.
You know you’re supposed to be doing this, but the good news is that many people who start using standing desks and incorporate more movement into their work days have found that they have more of a desire to exercise since they started standing. For many people standing elevates their mood, as well as keeping their metabolism up, making it easier to keep moving all day.
The American Cancer Society highly advises adults to do moderate intensity activities for a minimum of 2.5 hours per week, or vigorous intensity activities for at least an hour and 15 minutes every week.
Patel further states that it is possible to make minor changes in your sedentary lifestyle, and avoid long sitting times. One minor change that you can do is standing up when you are watching your favorite TV show or when you are folding the laundry.
7. Walk everyday after lunch.
Some find that their digestion is better and they feel better when they adopt this habit. It can also be a great way to spend more time with your spouse, kids, and friends without the distractions of tvs and cell phones. And if you have back issues, walking can also do wonders for your back.
8. Stretch or do light working out while watching TV.
Many people turn on the TV when they get home, hit the couch or recliner and don’t move much until it’s time to go to bed. According to another study in the British Journal of Cancer, “Prolonged sitting while watching TV was significantly associated with increased risk of colorectal adenoma, and adjusting for physical activity or a potential mediator body mass index did not change the estimates.” Colorectal adenoma is a benign glandular tumor of the colon and the rectum and a precursor of colon cancer.
9. Reduce counch time.
Couches are designed for comfort, so once you find a comfortable spot, you’ll probably settle in for a while. If you sit on the floor, you’ll be shifting a lot. When you keep moving like this, you’ll often find yourself reaching for the foam roller, a lacrosse ball, exercise bands, or a physioball.
And if your couch is old, or doesn’t support good posture, don’t lay on it. Keeping your back in good shape means keeping your ear, shoulder, and hip in a straight line. When you lay on a couch, your often out of alignment in all three areas.
10. Take some kind of break every commercial.
Grab water, stretch, start laundry, or find any excuse to get yourself up every commercial break, or every other (at least every 20 minutes).
11. Drink lots of water to increase bathroom breaks.
And walk to a bathroom that’s further away. If possible, walk to a bathroom on a floor above or below you, and use the stairs. And don’t replace water with any sugar filled or high calorie drinks.
12. Carry your groceries instead of using a cart.
If you don’t have a significant amount, carrying your groceries is a great way to burn a few more calories and develop a little more strength. Just be mindful to not carry everything with one arm the whole time. Try to split half the weight onto each arm, or carry everything with one arm for two minutes, then the other arm for two minutes.
13. Use a grip strengthener.
You can use this one hand while stopped at a red light while driving, talking on the phone, reading, or watching tv. They don’t require much concentration or use much space.
14. Take a walk while waiting for your doctor’s appointment.
Doctors almost always make their patients wait, so why not ask the receptionist how long it will take. If they anticipate a 15 minute wait, go for a 10 minute walk.
15. Stand or exercise while folding laundry or talking on the phone.
Most of the things you can do while at your standing desk can be done while doing these activities.
16. If you’re a gamer, start using a Wii or other games that involve movement in order to play.
Video games can be addictive, and users can spend many hours sitting. When not playing Wii, make a habit of getting up and moving around between games.
17. Do outside chores yourself.
If you pay someone or delegate raking leaves, mowing the lawn, washing your car, shoveling snow, pulling weeds, or any other outdoor chore, do it yourself (at least the activities that you don’t mind). Just be careful to keep good form while your working, not breaking a cardinal rule: don’t reach, bend, and twist at the same time. It’s a great way to put a lot of strain on your back, and even herniate a disc.
18. Pack things to exercise with when you travel.
Bring tennis shoes, workout clothes, and/or exercise bands, workout dvds, a swimsuit, or anything else that you can bring easily on a work trip or vacation.
19. Avoid moving walkways at airports.
If you’re not in a hurry, walk around the moving walkways.
20. Don’t use elevators.
If you’re staying at a hotel, request to be on a floor that’s not so high that you’ll avoid walking the stairs.
If you’re moving to an apartment that has many levels, find a place that you can get in the habit of walking up the stairs to.
21. Use a foam roller, tennis ball, or lacrosse ball.
These tools can get rid of tension in many different places in your body, especially in the legs and back.
22. Stop using drive-throughs.
Driving is one of the more difficult times to add mobility. The general rule is to move around every 20 minutes, so if your regular destinations are more than 20 minutes away, breaking up the drive with a little bit of movement can make a big difference in your health.
Dancing is a really healthy activity that can be done while cleaning your house, it can be part of your exercise routine, and it can be part of your social routine. Instead of going out to eat or watch a movie, go dancing. And it doesn’t have to be club dancing. Find a dance that you like, and a type of music that you like, and go for it. If you don’t know a lot about salsa, bachata, west coast swing, Irish dance, bhangra, go try a class!
24. Use a Fitness Tracker
According to the National Institutes of Health, “Continuous self-monitoring from wearable technology with real-time feedback may be particularly useful to enhance lifestyle changes that promote weight loss in sedentary overweight or obese adults. This strategy, combined with a group-based behavioral intervention, may yield optimal weight loss.”
You may have heard the Peter Drucker quote, “What gets measured gets managed,” or “What gets managed gets done.” Having a Fitbit or other wearable technology that measures your calories burned, steps taken, or any other measure of your activity, influences your subconcious and concious mind to move more.