It is well known now that sitting is the new smoking when it comes to bad lifestyle habits. It is a silent killer that is wreaking havoc and putting people at high risk of obesity, Type 2 diabetes, cardiovascular disease, postural problems and early death. We have created a world where we can be “mobile” and connected everywhere, yet we somehow created workplaces that keep us sitting at a desk for hours on end working at a computer. We also created homes that have all the conveniences to make our lives “easier” yet we use this time to sit on our butts and stay connected with the world.

Getting moving requires a conscious decision and a fair bit of planning, but once you get into the habit, it becomes the new way of life. It is often thought that you can counteract the effects of sitting all day by going for a morning walk or run. We are now learning that this is not the case. Prolonged sitting seems to cause adverse health effects even if you are meeting the guidelines of 150 minutes of physical activity per week. When you really think about it, it makes sense. Our bodies basically rely on movement for function. And if we do a whole heap of movement and then sit for 8 hours, our bodies stagnate. They get stiff. Signalling to cells diminish, blood flow slows down, metabolism gets down regulated. Lymphatic drainage slows down. So in other words you have less oxygenation and increased cellular waste… think fatigue, brain fog, stiffness, lack of concentration. Not very good for work productivity let alone health!

So getting up and moving frequently is one of the easiest lifestyle habits that people can adopt to lower their risk of lifestyle disease. Guidelines for desk based workers published in the British Journal of Sports Medicine, 2015 suggest that workers should be aiming for 4 hours of standing and light movement in an 8 hour shift. That means we really do need to make a conscious effort to get up and get moving. Here are some practical tips for including movement in the work and home environment.