Six ways to stop sitting too long and move more

Chances are, you’re reading this sitting down. Not that we’re spying on you—we’re just going by the statistics.

Studies have found that the average person spends as much as 10 hours a day sitting down. And if you don’t think that could possibly apply to you, take quick stock. You sit when you drive, work on a computer, eat a meal, chill on the couch, read your phone … you name it; you’re more often than not sitting rather than standing or moving.

The problem? Sitting for long stretches during your days can increase your long-term health risks — yes, even if you’re exercising regularly. Sitting without getting up for long periods is considered sedentary behaviour, and it’s associated with increased waist circumference, high blood sugar, Type 2 diabetes and high triglyceride levels.

The good news is, the fix is simple. You just need to make sure to interrupt these long stretches of sitting down by getting up for a bit, and by moving around if you have the opportunity. Here’s how.

You have many opportunities throughout the day to break up long stretches of sitting. As suggested in your Weekly, it’s a matter of creating a new habit, and that comes through recognizing patterns you want to change and then doing something different. Here are some ideas — pick one to try this week:

• If you’re in the office or working on a long project, set an alarm on your phone to get up at least once per hour for a stretch break, or to walk a short distance.

• If you’re at home watching TV, get up during commercials or between episodes, and do a yoga pose, or walk a quick loop to a different part of the house and back.

• If you work in an office, consider seeing a co-worker in person instead of sending an email.

• If you’re talking on the phone, take walk and talk if you can. If not, stand instead of sit.

• If you’re on a long car ride, pay for your gas inside rather than at the pump.

• In any scenario, a short walk outside is a great option if you can do it.

By creating cues for yourself to get up — in the above examples, cues ranged from a phone alarm to TV commercials to the phone ringing — you help remind yourself to break up those long stretches of sitting down.

Keep in mind, you don’t need to exercise vigorously to make a difference. Research shows that small steps really do add up! Evidence also suggests that people who sit less during the day are more likely to fit activity into their day — in other words, they’ll be more likely to set aside time to exercise. No matter what, just getting up for a few minutes from a seated position means you’ll be taking a stand for your health and weight-loss goals.