Science keeps trying to warn us: sitting is terrible for you. Sedentary behaviour is associated with a slew of health risks, from an increased chance for chronic diseases such as heart disease, type 2 diabetes and cancer, to a potentially shorter life span, says study after study.
“When we’re seated, our bodies slip into ‘low power mode,’” explains fitness trainer Lindsey Benoit O’Connell. “Our muscles take a nap, fat burning slows, and kilojoule torching goes on break. This sets the stage for issues like unhealthy weight gain, mental health troubles, and aches and pains, which can all contribute to future health problems.”
But there’s good news: research suggests that finding reasons to move more throughout your day could be an antidote. Feel like you don't have time for this? “Even busy days have pockets of inactivity. Finding those idle moments is like going on a treasure hunt where the prize is better health,” O’Connell says.
We’ve created a three-week map for you. Each week, spend a few days trying the expert-backed “sit less” tactic. The goal is for them all to become part of your day-to-day life moving forward.
Week 1: Set mystery alarms
It’s easy to miss regular alarms, so surprise yourself into standing. Set an hourly alarm for random times like 12:41 and 1:43. When you get an alert, have a five-minute “movement snack,” says O’Connell. You could:
- Have a one-song dance party stretch
- Refill your water bottle
- Take a detour to the bathroom
- Do jumping jacks, squats, or push-ups
- If you work in an office, try these embarrassment free desk stretches.
Week 2: Rethink your work
“It’s about rewiring habits so movement is the natural focus,” says O’Connell.
Use a standing desk. Buy or request one from your company, or DIY one using sturdy materials like books. Try to stand for at least two hours a day. Take lunch on the go a few days a week so you’ll get in extra steps while you refuel.
Do afternoon chair yoga to boost circulation and mood. “Try simple poses like cat-cow and forward bends,” says personal trainer and yoga teacher Kat Ruiz.
Week 3: Gamify leisure
It's time to introduce some fun. Put an active spin on both downtime and everyday moments.
Move and groove. Try pairing audio with specific tasks, so maybe podcasts are the soundtrack for errands and upbeat tunes are for chores.
TV Night = game night. “Write down phrases from favourite shows, movies, and sports, and attach an action to each,” O’Connell says. “When you hear something on the list, do the matching activity.” For example, when someone says “rose” on The Bachelor, do five squats, or for every goal scored while watching football, do your own crazy celebration.
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