Sitting Is the New Smoking
Health experts describe prolonged sitting as “the new smoking,” comparing the ill effects of inactivity to the side effects of smoking. Even if you get 30 minutes of moderate or vigorous activity most days of the week, health risks increase if you sit for long periods each day. Prolonged sitting is linked specifically to increased risk of heart disease, Type 2 diabetes, and some types of cancer. It can also cause back and shoulder pain and is linked to poor circulation.
When you sit, the processes in your body that break down fats and sugars seem to stall. When you stand or move, muscle activity triggers these processes back into action. Any kind of regular movement throughout the day can make a difference.
How can you move a little every hour?
- Stand and move during every television commercial.
- Make it inconvenient to sit. Move the printer, trash can, coffee pot, etc. away from your desk.
- Dress and prepare for activity. Wear comfortable shoes or bring walking shoes to work.
- Add activity to your routine. Stand every time you talk on the phone or text.
- Use an inactivity alert or app on your computer, phone, activity tracker, or watch.
- Use a standing desk or treadmill desk.
- Choose active sitting. Trade out your desk chair for an unstable surface, such as an exercise ball or wobble stool. This will help you use core and lower body muscles while sitting.
- Plan to move. Incorporate standing and walking breaks during meetings and conferences and hold walking meetings.
Create a Standing Workstation
While sit/stand desks are available in a range of prices, you can determine if a standing workstation is a good fit for you without spending much at all. With a standing workstation of any kind, pay attention to ergonomics. The height should be at or slightly below your elbow height. Here are several low- or no-cost options to elevate your workspace in an office, craft room, or for any task where you sit.
While sit/stand desks are available in a range of prices, you can determine if a standing workstation is a good fit for you without spending much at all. With a standing workstation of any kind, pay attention to ergonomics. The height should be at or slightly below your elbow height. Here are several low- or no-cost options to elevate your workspace in an office, craft room, or for any task where you sit.
- A sturdy box. It doesn’t get much easier than this. The key is finding the right ergonomics.
- Convert a bookcase shelf into a home office work surface. This is another no-cost solution and it doesn’t take up any extra space.
- Sawhorse standing desk. Use two sawhorses and some sort of tabletop board or counter.
- A more permanent solution is to pair a premade desktop with simple shelving brackets. You will need to attach the brackets to wall studs to support the weight.
