Sitting is the new smoking

In recent years, we have become more aware of the negative effects of a sedentary lifestyle. More and more people work in offices, cars or in front of a screen at home. But did you know that sitting is considered the new smoking? This expression has gained popularity in recent years, pointing out the dangers associated with a sedentary lifestyle.

Rightly…

Indeed, sitting for too long is linked to a variety of health problems, including obesity, heart disease, diabetes and cancer. People who sit more than six hours a day have a significantly increased risk of death from heart disease compared to people who sit less than three hours a day. Another study found that people who sit a lot have a higher risk of developing diabetes.
Every sitting hour increases our risk of heart attacks and strokes.
Why is sitting so harmful?
You burn fewer calories sitting than standing or moving. Over time, this can lead to weight gain and obesity. In addition, sitting too long can impair blood flow and metabolism, increasing your risk for heart disease and diabetes. Sitting can also lead to muscle strain, back pain and other musculoskeletal problems.

However, we must emphasize that sitting itself is not the problem, but the extent to which we sit. If you sit all day and don’t move, that’s a problem. It is possible, however, to have a sedentary lifestyle while remaining healthy. It is all about finding a balance and moving on a regular basis.

Stand up please…

It’s up to you. There are many ways you can bring more movement into your everyday life. Here are some tips on how to add a little more movement to your daily routine:

1. get up and walk around regularly:
Grab some water, stretch, climb some stairs where possible. Having a hard time? Set yourself a regular reminder on your calendar or smartphone.

2. take every opportunity to move:
Take the stairs instead of the elevator or walk to work or the store if you can. Also, getting off the bus one stop early is a great way to get moving!

3. lucky you, if you have a standing desk:
Standing desks are a great option for a sit-stand dynamic. You switch working postures while staying productive.

4. exercise as a balance
Try to be actively moving for at least 30 minutes a day. Go for a walk, a run, ride a bike or rollerblades. Take a swim, dance to your favorite song, or try something completely new. Anything you enjoy is allowed.

What else you can do

5. change the way you work
If possible, plan your work so that you can take regular breaks and move. The standing desk mentioned earlier is one thing. But you also need to arrange your work so that alternating between standing and sitting is feasible. Include exercise in your lunch break, too!

6. clarity through fitness trackers
A pedometer can help you monitor your daily activity and motivate you to walk or exercise more.

7. stand up meetings
In your meetings, you all sit around the table like our ancestors around the campfire? Just hold the next meeting standing up. A positive side effect: By standing, the brain is better supplied with oxygen and the mental performance increases.

8. schedule small active breaks
In the app you will find many sessions for active breaks or movement at work.

9. challenge your team
Ambitious? Then take the opportunity to challenge your team, department or even the entire company in a group challenge. You can determine the content yourself: Who takes the most steps, who exercises the most or who cycles the longest? Find it out.

10. making phone calls and brainstorming while standing
Certain things, such as making phone calls or brainstorming, can be done perfectly while standing or strolling around. Kill 2 birds with one stone! This is how you use your time efficiently.

11. drink a lot of water
Drink at least 1.5 liters a day from relatively small glasses. With every glass you get from the kitchen, you get yourself moving at the same time!

12. extend your working environment
All things that you do not constantly need for your work, you should put in another room. This includes the printer, scanner, and the trash can. Every time you need them, you collect steps at the same time. By the way, the coffee machine should not be in the same room either.

There are many strategies and simple ways to bring more movement into your everyday life. There are no excuses. It is important that you create a balance when you have a job that requires you to sit for longer periods of time. It doesn’t have to be a marathon, rather you should include regular movement in your day.

Be aware of how much time you spend sitting and provide the necessary balance. Your body will thank you!