Reducing the amount of time spent sitting can have numerous benefits for our health, including a lower risk of heart disease, diabetes and dementia. Dori Rosenberg, PhD, MPH, senior researcher at the Kaiser Permanente Washington Health Research Institute, is a proponent of standing and moving more throughout the day.
Rosenberg’s research team conducted a clinical trial involving older adults and found that reducing daily sitting time by about 30 minutes resulted in better blood pressure measurements, which could reduce health risks. To help people reduce sitting time, Rosenberg offers tips such as standing during activities that are usually done sitting, setting up a standing desk, and incorporating standing into everyday habits like talking on the phone or watching TV.
One simple way to reduce sitting time is by changing your TV habits. Instead of slouching on the couch while watching TV, try standing or stretching during commercial breaks or while waiting for your favorite show to start. Doing chores while watching TV can also help break up sedentary behavior.
Another way to incorporate more movement into your daily routine is by taking short walks after meals or parking further away when running errands. Walking around a large building can also be an effective way to increase physical activity levels and improve overall health. Making these small changes to our daily routines can have a big impact on our overall health and well-being.