Get off your butt: It could save your life!

 

Technological, Economic, and Social changes have made many people likely to sit more than is healthy for the body.

Many people spend an average of 15.5 hours sitting each day.

Some healthy studies have presented evidence that prolonged sitting is an unhealthy, even potentially deadly practice.

1. Excess sitting can lead to premature death
   A study conducted among 220,000 residents in New South Wales, Australia found that adults who sat for more than 8 hours a day were 15% more likely to die of any cause than those who sat for less than 4 hours a day.
   
   
2. Excess sitting may be linked to cancer
   A report presented to the American Institute for Cancer Research in 2011 stated that physical inactivity or prolonged sitting has been a contributing factor in 43,000 cases of colon cancer and 49,000 cases of breast cancer studied.
   
   
3.  Watching TV leads to a higher risk of death from heart disease
   Based on a six-year study of 8,800 adults, researchers in Australia concluded that each hour a day spent watching TV increased the risk of death from cancer by 9%, and the risk of heart disease-related death by 18%.
   
   

These studies could convince anyone they shouldn't over-sit, but what if your job ties you to a desk for hours every day?

Here are some tips to reduce sitting time at work.

Stand whenever you can

• Use a standing desk
• Stand while using the phone
• Stand while reading your emails
• Stand whenever you can!

Walk whenever you can

• Walk to your colleague's desk instead of using the instant messenger
• Take the stairs instead of the elevator
• Have lunch outside the office

Exercise if possible (and allowed)

• Try desk pushups or squats during break time
• Use a treadmill desk if you're able to
• Do simple stretching exercises between tasks

Make use of simple tools

• The alarm clock reminds you to stand up every 30 minutes
• Small glass motivates you to walk to the water cooler more often
• The camera inspires you to walk and take photos during break time

Other office ideas

• Encourage standing or walking meetings
• Implement a "ten-minute stretching exercise a day" policy
• Centralize printers and copiers

How much time should you stand at work each day?

Experts advise that you should stand, move and take breaks for at least two out of every eight hours, and ideally work your way toward four out of eight.