We’ve all heard about the dangers of prolonged sitting. Heightened risks of chronic disease and pain, increased weight gain, decreased life spans…Physiotherapists, doctors, and occupational therapists will all tell you: there is no shortage of reasons why we need to limit our sitting time. But how do you stop sitting so much without radically changing your lifestyle? After all, not all of us have the ability to quit our desk jobs in favor of health-promoting occupations.
Here’s the good news: It’s easier than you think to stop sitting. A few simple habits are all that it really takes to see a difference in your health and mood. Here are some to try:
- Set a timer. Sometimes, it is easy to get wrapped in the task at hand, whether that task is computer work or TV watching. A timer will keep you on track and remind you to get up during these times. You can decide how often you want to set the timer, but a good starting point might be once per hour at work and once every 10 minutes while watching TV.
- Drink more water. Water has great health-boosting benefits in and of itself, but it also leads to more bathroom breaks. And that means more steps in your day! Similarly, it might be helpful to keep a smaller, 500ml-water bottle at your desk instead of a larger, one-liter type. This will force you to get up more often for re-fills if you are aiming for your eight glasses per day.
- Have a question for a co-worker? Skip the e-mail and walk over to them, instead. Not only will you up your activity for the day, you’ll also give your eyes much-needed break from the computer screen. Plus, a little friendly conversation could help you break through that mid-afternoon slump! Who says health and productivity don’t mix?
- Park farther away. Opting for the back of the parking lot won’t add too much time to your shopping trip, but it will add a boost of exercise with less time spent sitting in the car. If you take public transit, apply this technique simply by choosing to get off the bus at an earlier stop.
- Set up an ergonomic assessment with an occupational therapist. Occupational therapists are experts when it comes to the proper way to sit at a desk. They can assess your workstation and your posture and give you suggestions for improvement. So, though you might not be able to completely avoid sitting, you can make sure that you are as healthy as possible!
When it comes to decreasing the amount of time you spend in a chair, creativity is key. We’ve given you a few habits to try out here, but the possibilities are almost endless. Keep an eye out for opportunities to sneak in a little extra activity, whether that is added steps or increased intensity, and consult experts like physiotherapists and occupational therapists. You’ll be surprised just how easy it is to stop sitting!