Whether due to commuting, working at a desk, watching TV, or scrolling your phone — you might spend more of your day seated than you realize. However, our bodies were born to move, not sit, and so there are many repercussions with too much time spent sitting.
It’s been dubbed “sitting disease” for a reason: People who mostly sit at work had a 16 percent higher risk of dying from any cause, as well as a 34 percent higher risk of dying from cardiovascular disease compared to those who don’t sit at work, according to a study published in 2024 in JAMA Network Open. One of the bright spots in that research? There are protective things you can do — even if you have a job that requires mostly sitting. The data also found that alternating periods of sitting and standing/moving throughout the day, plus adding an extra 15 to 30 minutes of physical activity daily, can help cancel out those risks.
So, what can you do to avoid the health risks of too much sitting? Even when our modern lifestyles ask us to park it constantly, here’s how you can fit in more moments of movement — because they all add up.
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6 Ways to Move More and Combat the Risks of Too Much Sitting
#1 Plan Active Breaks
It’s so easy to get sucked into a work task — and often, it’s necessary in order to get your to-dos done. But, short breaks are good for your body and brain. Every 30 minutes or one hour, set an alarm on your phone or a recurring calendar alert reminding you to move. Once it dings, stand up and take a lap around the office (fill up your water bottle), do three squats, climb a set of stairs in your home or apartment building, or do some stretches (reach for your toes, lift your arms above your head). You’ll feel refreshed and ready to go again.
#2 Take Walking Calls
If you don’t have to be on Zoom or take notes at your computer, then take the call when walking, if possible. Head outside and walk around your neighborhood or head to a local park near your office to walk and talk. If your surroundings or the weather don’t allow for leaving the office, consider investing in a walking pad, which can be placed in an office or at home, allowing you to get more steps in. These can be pricey, but there are inexpensive versions available on Amazon.
#3 Make TV More Active
If you get your TV from a streaming service, make sure you have their app on your phone. You can then flip on your favorite show of the moment and watch while doing light activities around your home. For example, watch while getting ready in the morning, folding laundry, or cleaning your kitchen at the end of the night. It keeps you on your feet while giving you a little extra motivation to complete some tasks.
#4 Find Excuses to Move
You don’t want everything to be easily accessible at your desk during the day. Use a smaller water bottle so you’re forced to fill it more often (and commit to doing it!), get up and say hi to a coworker, go out to grab your lunch instead of ordering in, take multiple trips around your home or office when you’re grabbing things you need — even taking a break to head to the bathroom (rather than putting it off) works, too.
#5 Do Sneaky Desk Exercises
There are ways to move your muscles without breaking a sweat at your desk. Try to tighten, squeeze, and hold your ab muscles for 10 seconds, repeating for three rounds. Stand up and do 10 calf raises at your desk. Stretch your spine by rotating your body to twist toward the back of your chair to the right, then to the left. Even fidgeting your legs and feet (like bouncing one leg up and down) gets some good blood flow moving through your body. Looking for a guided workout? Press plan on a FitOn at-work class to sneak movement into your day.
#6 Dress the Part
If you work from home, this is easy because you can wear comfortable clothing throughout the day or easily change if needed. If you work in an office, make sure to keep comfortable shoes at your desk so you can slip them on to head out for a quick walk when needed.
The Takeaway
Sitting may be a natural part of our more sedentary lives, but there are ways to add more activity to decrease the risks of “sitting disease.” Building in regular standing or moving breaks during your day, moving more at your desk, and keeping comfy shoes around can set you up for a more active day.
