Do you spend all day sitting? If you do, you might have Sitting Disease. Here are 5 ways to cure sitting disease without going to the gym or breaking a sweat.
So I just learned that sitting kills 3 million people a year, ya’ll.
Crazy, right??
It sounds like it’s not true, it’s so crazy. The average person sits 12 hours a day. All that means is some of us sit LONGER than 12 hours a day…
So many people die from sitting that experts gave this whole thing a name: Sitting Disease. I’m not kidding. Look it up. The longer we sit, the more we increase our risk for metabolic syndrome. That means higher blood pressure, higher blood sugars, more belly fat. And no one wants any part of that.
Turns out that standing up and moving around is maybe one of the MOST important things we can do every day to keep us healthy. It’s so important that if we sit longer than 30 minutes in a row, we can undo all the good we thought we did after an hour and a half at the gym.
This means that even if we go to the gym and say run for 30 minutes 5 days a week, and then sit for the rest of the day, sitting wins. That’s all types of bad.
Lucky for us, there’s some REALLY simple ways to cure sitting disease. All of these can be done at work. And since that’s the time of day when we’re usually sitting like a lump and not moving, it’s a perfect place to start practicing moving more.
How to cure sitting disease right now
We should be aiming to do something once an hour. Doesn’t have to be anything planned or fancy. Start with these 5 ideas and see how it goes.
DRINK MORE WATER (or tea)
Step 1: Get a water bottle, or a mug, or a cup. Whatever.
Step 2: Fill it up once hour.
Do this and we’ve automatically done a few GREAT things for our bodies. First, you’ll stay hydrated. Second, you’ll be getting up twice – once to fill up the bottle and second to use the bathroom (probably way more than you actually want to end up admitting). All of these things means you’re moving – and NOT sitting.
STRETCH
There’s nothing wrong and everything right with stretching. It’s is great for muscle tone, circulation and increased energy. And it’s probably the things on this list that feels the BEST when you do it.
All you need to do is stand up and raise your arms over your head. Touch your toes (or at least do your best). Roll your neck. Take a few deep breaths with your hands on your hips. Do a couple hula hip rotations to loosen things up.
We’re talking 5 minutes, max. You can do it at your desk. If you get any haters with the side eye, just turn around and let them watch you hula from the BACK like a boss.
TAKE A 5 MINUTE WALK
If life at work is insane and you’re usually barely able to get away for a bathroom break, put a 5 min walk on the calendar.
Force yourself to literally leave the office. Take the ride down the elevator just for the fun of it. Meet the delivery guy in the lobby instead of having him come to your desk for lunch. Step outside just to have a few gulps of fresh air.
Consider it your (non)smoking break. If you need to, remind yourself that sitting disease really is a thing and then just GO.
STAND AT YOUR DESK
And if you’re really slammed and a 5 minute walk sounds like a luxury you’ll never be able to afford, then stand at your desk.
A phone call comes in? Stand up while you’re talking. Got an email to write? Type it while on your feet. There’s no rule that says you’ve got to actually be in MOTION. It takes energy and muscles to stand. Use it.
WALK TO YOUR CO-WORKER
Easier said than done? Sometimes. Twice a day? Doable.
No one’s asking you to jog around the office. But getting up and walking down the hall or across the room after sitting for the last 30 minutes can make a big difference in the long run.
Choose 3 things off this list, or come up with 3 of your own.
Start right now. You don’t have to be at work to do any of these things. Once you’re home, you should still be moving.
If TV is non-negotiable, you can still get a 5 minute workout in while you watch. You’ll stand up and move, without having to put on sneakers. And even though you’ll feel your butt in the morning, you’ll barely break a sweat.
Part of this goal is also to not go crazy if you realize it’s been 3 hours and you haven’t moved a muscle other than reaching over to pick up the phone or moving your fingers to type an email.
Be gentle with yourself. And then get up for some water.