According to a recent study, sitting for extended periods of time outside of work hours is associated with an increased risk of death, regardless of one’s level of physical activity. The study analyzed data from 127,554 subjects obtained over a 21-year period. The data revealed that sitting for six hours or more per day, outside of working hours, was associated with an increased risk of all-causes mortality (cardiovascular disease, diabetes, cancer, kidney, liver or lung disease, Parkinson’s disease, Alzheimer’s disease, or others) compared to sitting less than three hours a day, regardless of the amount of physical activity performed. This study supports the fact that it is important to limit one’s time spent sitting time and move as much as possible.
According to one study, it would be more effective to encourage people to limit sitting time than to encourage them to increase their level of physical activity. Thus, it is recommended to get up every 30 minutes or perform a 5 minute walk every hour. Using an alarm to help you remember to get up, keeping track of your sitting time, and setting personal goals to reduce it are some of the ways that have been effective in reducing sitting time. Ergonomic workstations are also an effective way to reduce sitting time.
The World Health Organization (WHO) recommends doing 10,000 steps per day. This goal can be achieved by practicing physical activity on a regular basis, but also by increasing one’s steps as part of one’s daily living activities. Here are ten ideas to help you reach your 10,000 steps a day: