Topline: Too much sitting is sabotaging our health. From cardiovascular disease to depression, a sedentary lifestyle is lethal. But, the solutions are surprisingly simple.
Push yourself. A study of 12,000+ adults found that just 22 minutes of moderate-to-vigorous activity can offset the damage of prolonged sitting.
Even 10 minutes of activity reduced all-cause mortality by up to 55%.
Move first. Exercising before long periods of sitting can boost cardiovascular health, enhancing blood flow, improving circulation, and lowering blood pressure for up to three hours.
Break it up. Incorporate 3-minute bursts of resistance exercise for every 30 minutes spent sitting to boost metabolic health, lowering glucose and insulin levels by about 30%.
Even if you don’t stick to a specific schedule, regular standing, walking, or movement breaks are beneficial.
Some simple, equipment-free exercises to try:
- Bodyweight squats: 10-15 reps
- Desk push-ups: 5-10 reps
- Standing calf raises: 15-20 reps
- Chair dips: 5-10 reps
- Wall sits: 30-60 seconds
The bottom line: While long periods of sitting are often unavoidable, you’re not doomed. Even small amounts of intentional movement can have a big impact on your long-term health.
