Move More, Sit Less: Simple techniques to combat the dangers of a sedentary lifestyle

Risks of Inactivity

Regular inactivity and a sedentary lifestyle lead to a number of increased health risks and have an annual healthcare cost of around $117 billion dollars. These health risks include:

• Increased risk of all-cause mortality.
  • Inactivity contributes to 1 in 10 premature deaths.
• Increased risk of metabolic disorders, including high blood pressure (hypertension), diabetes, and high cholesterol (dyslipidemia).
• Increased body weight and poor body composition.
• Increased cardiovascular disease risk.
• Increased cancer risk.
• Increased risk of depression.
• Cognitive impairment.
• Increased risk of osteoporosis.
• Elevated chronic inflammation.

Benefits of Physical Activity

Although there are many health risks associated with excess sitting, the good news is physical activity has numerous benefits and can counteract many of the risks. These benefits include, but are not limited to, the following:

• Reduced risk of cardiovascular and metabolic diseases.
• Improved weight loss or weight maintenance.
• Improved bone health.
• Improved cognition.
• Improved sleep quality.
• Reduced risk of depression.
• Overall improved quality of life.

Strategies for Anytime, Anywhere

• Park farther away from the entrance.
• Take the stairs versus the elevator.
• Walk laps or do exercise snacks while warming up food in the microwave, fueling up your car, or other similar tasks.
• Wear comfortable clothing and supportive shoes to encourage movement throughout the day.
• Invest in a wearable device to promote physical activity each hour.
• Active transport around town by walking or biking instead of driving if there are safe trails and sidewalks.
• Stand during sporting events or other activities.
• Get the whole family involved and find activities you all enjoy doing together, like dancing, exploring a state park, trying a new sport, or regular walks around the neighborhood.
• Walk laps around the field or court while at a child’s practice.

Workplace Strategies

• Set-up calendar alerts to get-up and move hourly.
• Walk and talk breaks. Regularly schedule walks with co-workers or go solo during break times.
• Incorporate seated exercises at your desk.
• Approach your supervisor about flex-time for mid-day lunch break workouts.
• Physically meet in person versus Zoom or walk to someone’s office versus sending an email.
• Invest in equipment for workspace, including standing desks, resistance bands, hand weights, or walking pads.
• Set-up a team challenge for step tracking, logging activity minutes, take the stairs challenge, deskercise, or active transport to work.
• Utilize walking meetings. Walk as a small group, or listen to recorded versions of meetings while walking.
• Department-wide activity breaks, including organized walking breaks or incorporating mindfulness exercises, tai chi, yoga, or stretching.
• Utilize signage, including point-of-decision prompts, such as “take the stairs” signs near the elevator, posted walking route maps, and motivational signs.

Healthcare

• Ergonomic workstations.
• Create a quiet room for yoga, tai chi, or mindfulness practice for stressful days.
• Walk and talk breaks with coworkers.
• Employee recreational or intramural teams.

Education

• Take active brain breaks with your students.
• Walk laps while on recess or supervisory duty.
• Outdoor classroom activities.
• Flexible active seating options for students and staff.
• Establish a school wellness committee for both students and staff.
• Walking meetings.
• Utilize facilities, including hallways or gym space before or after school.

Manufacturing

• Establish a stretching station.
• Ergonomic training including proper lifting mechanics.
• Rotate tasks and schedule regular breaks.
• Establish an onsite fitness facility.
• Offer an annual or seasonal employee wellness day to encourage healthy behaviors.
• Break room modifications to include recreational game opportunities.
• Create a walking path around the facility.

Agriculture and Transportation

• Walk laps while fueling equipment.
• Safely perform seated exercises while driving, such as glute squeezes, or use a hand grip exerciser.
• Acknowledge that the agriculture industry involves regular manual labor. Support your body with proper rest and nutrition for recovery.
• Utilize manual, non-motorized equipment when feasible.
• Stretching and strengthening exercises to start each day.
• Designate a walking or biking path on the farm.