The average American spends half of their waking hours sitting or lying down. And this increasingly sedentary lifestyle is wreaking havoc on our bodies, which were not designed for the endless inertia of Zoom meetings and Netflix binges.
Sitting is linked to 35 chronic illnesses, including diseases of the heart and blood vessels, cancer, osteoporosis, diabetes, erectile dysfunction, and depression. One meta-analysis of research found that 10 hours of sitting daily can increase the risk of heart disease by about 25%.
Another study of women in midlife found that those who sat for at least eight hours a day more than doubled their risk of accelerated aging, compared to those who sat half as much.
The harms are many, but the antidote is simple: Take a stand. Literally.
Taking breaks from sitting can reverse its negative effects. "Less time spent sitting has been associated with a 50% drop in the risk of mortality," says Beverly Tchang, MD, an associate professor of clinical medicine at Weill Cornell Medical College in New York City.
Why is sitting so toxic?
Though it remains somewhat unclear why sitting for long periods of time raises the risks of diseases, one leading theory is that it increases inflammation and can worsen things like blood glucose (sugar) levels and insulin resistance. Movement breaks can reduce inflammation, improve circulation, stimulate metabolism, and aid blood sugar control.
One systematic review of 20 studies found that taking short activity breaks lowered glucose and insulin levels, compared to levels from sustained sitting. The benefit was roughly the same regardless of the age or size of the people in the review, the intensity of their movement break, or what they'd eaten beforehand.
Moving – even just a little bit every so often – improved subjects' health in measurable ways.
Make short movement breaks a habit.
The research shows that moving your body every half-hour or so is best. If that feels impossible, start with once every hour. Set an alarm on your phone or watch to remind you, and try to plan five-minute breaks in between meetings and tasks at work, keeping in mind that any time you spend out of your seat helps.
Some ideas for short bursts of movement:
| Energizing | Calming | Practical | Strength |
|---|---|---|---|
| Jumping jacks | Do a sun salutation or another yoga pose | Refill your water bottle | Wall pushups |
| Dance to one song | Toe touches or cherry pickers | Walk around the block for fresh air and vitamin D | Balance on one leg |
| March in place | Shoulder rolls | Wash your hands in the bathroom | Do a plank |
| Shadow boxing | Neck stretch sweep | If at home, start your laundry or do meal prep | Do squats |
| Windmill arms | Spinal twist | Check the mailbox | More pushups |
Use a standing desk.
Using a standing desk (or your kitchen counter), even for just for 15 minutes every couple of hours, is helpful.
Walk during lunch.
Squeeze in a 15-minute walk before or after you eat. If you head outside, you'll receive the added benefit of vitamin D and sunlight's mood boost. Going with a friend or co-worker offers an accountability partner as well as the pleasure of socialization.
Break up binge-watching with movement.
Being glued to your desk chair is harmful; being glued to your phone is worse. One study found that five hours of screen/TV time has the same harmful effects as eight hours at a desk.
Try to limit how long you watch TV or scroll in one sitting. Take movement breaks during commercials or between episodes if you're binge-watching.
