In our modern society, sitting has become an activity that occurs everywhere. Whether it's for work, while traveling or relaxing at home, we spend a significant part of our day sitting. Although it seems like an innocent habit at first glance, more and more research indicates that sitting for long periods of time can have serious consequences for our health.

The most important health risks of sitting too much

Sitting for long periods of time may be associated with an increased risk of various health problems. Not only does it affect our physical condition, but it can also affect our mental well-being. Here are some of the most common health risks associated with prolonged sitting:

• Increase in the risk of cardiovascular disease: sitting for long periods can lead to increased blood pressure and cholesterol levels, which increases the risk of heart disease.
• Increased risk of type 2 diabetes: inactivity promotes the development of insulin resistance, which can lead to type 2 diabetes.
• Deterioration of mental health: Sitting for long periods can lead to decreased blood circulation and less endorphin production, which is essential for our sense of well-being, increasing the risk of depression and anxiety symptoms.

Decline in muscle and skeletal health: sitting for a long time can lead to muscle weakness, especially in the muscles in the lower body, and it can cause back and neck problems due to poor posture while sitting.

But you can do something about it!

The good news is that there are steps you can take to reduce the negative effects of sitting for long periods of time. We'd like to share a top 10 with you below:

• Get up regularly: try to get up and take a short walk every 30 minutes, even if it's just a few minutes.
• Use a sit/stand desk: If you're working long hours at a desk, consider investing in a sit/stand desk or a riser.
• Integrate exercise into your routine: take a walk during your lunch break, take the stairs instead of the elevator, and try standing meetings. You can read more about this in this blog.
• Exercise regularly: Have a regular routine of physical activity, such as walking, cycling, swimming, or yoga, to promote your overall health.
• Actively watch TV: Get up or do light exercise such as squats, lunges, or stretching exercises during commercial breaks or between episodes when you binge watched series.
• Make evening walks a routine: integrate an evening walk after dinner into your daily routine. This is not only good for your digestive system, but also an excellent way to stay active.
• Use active means of transport: consider cycling or walking for shorter distances instead of using the car or public transport.
• Find sporting hobbies: Choose a hobby that requires physical activity, such as dancing, gardening, swimming, or joining a sports club.
• Set a motion alarm: Use an alarm or app on your phone to remind you to move or stretch every hour, especially during evenings and weekends.
• Organize active outings: On the weekend, plan activities such as walking, cycling, or visiting the park instead of passive activities such as going to the movies.

By adding these tips to your daily routine, you can create a more balanced lifestyle that emphasizes exercise and health both inside and outside your workplace.

How do you stand up for a healthier life?

Although the modern lifestyle often forces us to sit, it's important to be aware of the health risks associated with it. By making small adjustments to our daily routine and exercising more, we can counteract the negative effects of sitting for long periods of time and lead a healthier, more active life. Standing up for our health, literally!

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