Sometimes when I tell people that sitting too much can be bad for their health, they look at me perplexed.  So here are the answers to some common questions about sitting!

What does sedentary mean?

The word “sedentary” refers to inactivity, often sitting. Sedentary lifestyles have become common due to long hours sitting behind a desk for work or school, as well as the many "binge-worthy" shows to keep up on. The average adult spends 9–10 hours or approximately 55% of their waking day sedentary. This shift towards a sedentary lifestyle is becoming known as a "sitting disease" because it comes with poorer health.

Why is sitting too much bad for me?

Sitting for long periods of your day is correlated with higher risk of heart disease, diabetes, obesity, and even death. Sitting time is dose dependent, which means the longer you sit, the worse your health will be. Inactive lifestyles are linked to the rise in obesity because sitting does not burn many calories; in fact simply standing burns 50% more calories per hour than sitting.

How much sitting is too much sitting?

Trying to reduce both the total number of hours you spend sitting each day is important, but so is breaking up periods of sitting. It is estimated that you should stand up or walk around once every 30-60 minutes. Exercise is not enough to offset the effects of prolonged sitting, so breaking up (or fragmenting) times you spend sitting is important to receive health benefits and reduce your risk of heart disease and death.

What can I do about it?

Cardiovascular disease and death are scary, but reducing your risk is simple: move more often! Here are some suggestions to help you stand and move more throughout your day:

• Take the stairs instead of the elevator, even if only part of the way up or down
• Walk while talking on the phone
• Stand up after completing a task
• Stand up at regular times throughout the day by either setting a timer or using clock prompts
• Limit the amount of time you spend watching TV (and if you are going to watch another episode, take a break in between)
• When possible, host a "walk and talk" meeting
• Use the restroom or printer that is farther from your desk
• Take a walk during your break, and to make it more fun, find a walking buddy
• Use a water glass that you have to refill often (and while you’re at it, drink more water!)
• Park your car farther away from your destination

This list is not all inclusive. If you have any ideas or methods to help get you moving throughout your day, then use them in combination with some of your favorites from this list!

References

Diaz, K., Howard, V., et al, “Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults: A National Cohort Study,” Annals of Internal Medicine, 3 October 2017. http://annals.org/aim/fullarticle/2653704/patterns-sedentary-behavior-mortality-u-s-middle-aged-older-adults

Stephens, S., Eakin, E., et al, “What Strategies Do Desk-Based Workers Choose to Reduce Sitting Time and How Well Do They Work? Findings from a Cluster Randomised Controlled Trial,” International Journal f Behavioral Nutrition and Physical Activity, 12 October 2018. https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-018-0731-z