Tips to Sit Less and Move More
Do you sit a lot during the day? Getting up and moving around is important for your overall health and well-being. Here are some guidelines on how often you should interrupt sitting:
- Every 30 Minutes: Set a goal to stand up, stretch, and move around a few minutes every 30 minutes. This helps prevent muscle stiffness and improve circulation.
- 2-Minute Rule: This means getting up and moving around for at least 2 minutes every half hour of sitting.
- Regular Breaks: If possible, consider taking a 5–10-minute break every hour. You can walk around, do some light stretching exercises, or simply stand up. This is a good time to stand and talk on the phone instead of sitting.
- Use Technology: Set a timer or use apps and devices to remind you to take breaks. There are apps and wearable fitness trackers to help you stay on track with regular breaks.
- Lunchtime Walks: Consider using part of your lunch break for a short walk. This helps break up your sitting time and provides some light exercise.
- Stand While Working: If possible, use a standing desk or a desk converter that allows you to switch between sitting and standing throughout the day.
- Meetings: If possible, try to schedule walking or standing meetings. This can encourage movement and reduce prolonged sitting during work hours.
- Exercise: Regular physical activity can help counteract the negative effects of prolonged sitting. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by health guidelines.
Specific frequency of breaks can vary depending on your individual circumstances, work and family demands and comfort levels. The key is to find a routine that works for you and helps reduce the amount of time you spend sitting continuously. Breaking up lengthy periods of sitting with movement and standing can contribute to better health and well-being.