I get secretly irritated when my fitness tracker reminds me to stand, especially when it reminds me to stand after I have already exercised for an hour or more on that same day! I deserve to relax and enjoy the rest of my day on days I have already met my exercise goal. Unfortunately, I, or you, don’t get to be that lucky. It turns out that we burn more energy moving around and being active throughout the day than by exercising for a short period. The truth is, we cannot exercise for an hour and then sit at our office desk for the next 8 hours. Doing this puts us at risk for sitting disease!
Many people wrongly believe that exercise can compensate for too much sitting. Unfortunately, even if you exercise for 2 hours a day and have an office job where you sit most other hours, you are still at risk for sitting disease. In fact, you are better off standing and walking around daily as you perform your daily activities than exercising for an hour daily and then sitting for the rest of the day.
What is Sitting Disease?
Sitting disease refers to the diseases and conditions affecting our health due to sitting too long instead of moving. Sitting for too long or being sedentary can increase our waist circumference, blood glucose, and triglycerides, putting us at risk for diabetes, heart disease, and stroke.
Who is at risk for sitting disease?
On average, most people sit for about 12 hours a day. As a matter of fact, the average office worker sits for 15 hours every day. If you have an office job and sit in front of the computer for several hours daily, you are at risk for sitting disease. Other professions like long-distance drivers and telephone operators are also at risk for sitting disease. Sitting disease is even more common now as more people choose to work from home post-COVID. On the other hand, some professions are at less risk for sitting disease, such as hairstylists or construction workers. So, if your job requires you to stand and walk around frequently, congratulations, you are doing something healthy for yourself!
How harmful is sitting disease?
Sitting for too long has been linked to obesity, diabetes, heart disease, stroke, and early death. In fact, statistically, sitting time is responsible for 3.8% (approximately 433,000 per year) of all deaths.
In addition, numerous studies have linked sitting disease to over 34 chronic diseases and conditions, including hypertension, osteoporosis, cancer, male erectile dysfunction, depression, back pain, and body aches.
Furthermore, other studies show that even if you are a regular exerciser, you are still prone to these diseases if you sit for too long when you are not actively exercising.
How can we fight sitting disease?
When it comes to sitting less, it may seem that the universe is conspiring against us! Almost everything around us encourages us to sit these days – social media, online shopping, internet banking, TV viewing, easy access to transportation, etc. Opportunities to sit are everywhere and will likely increase with future technological innovations.
Fortunately, we don’t have to give in to the adverse effects of new technologies. We can make some little changes to reverse sitting disease. Basically, our goal is to reduce our total sitting time by taking short breaks to stand and move between periods of sitting.
8 little changes to fight sitting disease
1) Park farther away and walk the extra steps to your destination.
2) Stand and take a break from the computer every 30 min. Some authorities recommend that for every 30 minutes of work, 20 minutes should be actual computer work, followed by a 10-minute break. In addition, the 10-minute break should consist of 8 minutes of standing and 2 minutes of stretching.
3) Take standing breaks during long meetings instead of sitting too long.
4) Stand and walk around when talking on the phone.
5) Invest in a fitness tracker and set it up with a standing goal throughout the day. Most fitness trackers will remind you to stand and move when you sit down for too long.
6) Count and track your steps using your phone, a fitness tracker, or a pedometer. A typical target is 10,000 steps a day. However, if you are currently sitting a lot, any increase in the number of steps you take daily will be helpful. For more on counting your steps, please check out “How many steps should you take daily?”
7) Walk to a colleague’s desk instead of phoning or sending an e-mail.
8) Alternate working at your desk and a high table or counter. Or try using a height-adjustable desk.
Does sitting less replace exercise?
Unfortunately, the answer is no. It is important to sit less, and it is also essential to exercise. Both have significant health benefits, and one does not negate the effects of the other. Instead, in addition to standing throughout the day, you should engage in moderate exercise for a minimum of 30 minutes daily, at least 5 days a week.
Final thoughts
I like to exercise, but I also prefer to schedule all my other daily activities. I would rather sit through a movie or read a book for hours without standing up or taking a break. Having to stand up several times while working on my computer disrupts my train of thought and concentration. However, for health reasons, one has to make a conscious effort to stand and move often. So, if you also don’t like to take breaks, remember that change takes time to happen. Give yourself time to develop the habit of standing up, sitting less, and moving more!
Finally, I can’t help but throw this in there. Sitting for too long can cause your butt to become flat. Already, as we age, our buttocks may flatten and lose shape as our fat distribution changes. Standing and moving can help you shape your derriere and keep your butt perky. Even if you are not the vain type and care nothing for appearances, standing and moving will improve your posture, increase your joint mobility, and protect you from injury.
So, when next your Fitbit, Apple Watch, or other fitness tracker reminds you to stand, please take it as a reminder to improve your health by taking a break. Your work is very important, but your health is even more essential. If your health fails, so will your work. So, take a break and put your health first!
Please feel free to share your comments and also feel free to share this article.
Yours in health and fitness,
Doctor Abi
