(sit less) + (move more) = live longer

Sitting for long periods each day takes a serious toll on our health. The average American adult spends around 9 hours per day sitting, largely due to the shift to computer-based jobs. Studies confirm that those who sit less than four hours daily have fewer health issues compared to those sitting for more than eight hours. Health risks associated with excessive sitting include cardiovascular disease, type II diabetes, and even cancer. The takeaway? The more we sit each day, the higher our risk of an early death.

Tips to reduce sitting time (especially at work)

1. Get up during breaks
Walk during lunch and tea breaks—eating at your desk keeps you inactive.

2. Use a smaller cup
A smaller water or coffee cup means more refills, prompting you to get up regularly.

3. Add ‘inconvenience’ to your setup
Position the coffee machine, printer, and bin out of reach so you’ll have to get up more often.

4. Stay hydrated
Drinking water keeps you healthy and leads to more bathroom breaks.

5. Set reminders
Use a timer or commit to standing up every time you send an email or take a call.

6. Move while you work
Standing desks, under-desk cycles, or even desk treadmills are great ways to keep active.

The good news: exercise can help

Even if we can’t entirely avoid sitting, research shows that regular exercise can counteract some of the risks. A study with over 1 million participants found that moderate-to-vigorous physical activity (meeting current exercise recommendations) significantly reduced or even eliminated the negative effects of excessive sitting.

So, while reducing sitting time is key, remember that regular movement is an incredibly effective medicine. By weaving these small changes into your routine, you can support your health today and for years to come. Keep moving!