Do you spend most of your day sitting down? It's high time to do something about it. A sedentary lifestyle is not good for your health.
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2. TECHNOLOGICAL, ECONOMIC AND SOCIAL
CHANGES HAVE MADE MANY PEOPLE LIKELY
TO SIT MORE THAN IS HEALTH FOR THE
BODY.
Using a
computer
Watching
TV
Playing
video games
MANY PEOPLE SPEND AN AVERAGE OF 15.5 HOURS
SITTING EACH DAY.
Source: ABCNews
3. SOME HEALTH STUDIES HAVE PRESENTED
EVIDENCE THAT PROLONGED SITTING IS AN
UNHEALTHY, EVEN POTENTIALLY DEADLY
PRACTICE.
4. 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.
Source: Forbes
1
5. 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.
Source: CBS News
EXCESS SITTING
MAY BE LINKED TO CANCER
2
6. Source: The Guardian
WATCHING TV LEADS TO 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%.
3
7. 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.
8. STAND WHENEVER
YOU CAN
Use a standing desk
Stand while using the
phone
Stand while reading your
emails
Stand whenever you can!
9. 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
10. 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
11. MAKE USE OF SIMPLE
TOOLS
Small glass – motivates
you to walk to the water
cooler more often
Alarm clock – reminds you
to stand up every 30
minutes
Camera – inspires you to
walk and take photos
during break time
12. OTHER OFFICE IDEAS
Implement a “ten-minute
stretching exercise a day”
policy
Encourage standing or
walking meetings
Centralize printers and
copiers
13. 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.
Source: Washington Post
HOW MUCH TIME SHOULD YOU STAND
AT WORK EACH DAY?
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