How Much Sitting Is Too Much?

 

Whether you have a desk job, drive a lot or have other constraints on your life, it can feel like a sedentary life is unavoidable. 

However, getting enough activity is associated with a lower risk of cardiovascular disease, hypertension, type 2 diabetes, anxiety, depression, dementia, while improving bone health, cognition, quality of life and physical function. Clearly, appropriate amounts of movement are important to prioritize!

So, what to do? First, remember that progress toward the following targets will result in some health benefits, and small changes add up over time.  Now let's break it down into the following targets.

First, Start with Sleep:

• Aim for 7-9 hours of high-quality sleep daily.
• Consistent bed and wake up times are preferred.

Now, Physical Activity:

Think about including a range of activity, including very light activity.  Spending some time standing while you cook, do a puzzle, work, or push a kid on a swing all counts, and can be fun and productive.

At least 150 minutes of moderate to vigorous physical activity per week. A 30-minute walk during lunch or after dinner 5 days per week meets this goal and leaves you time for other favorite activities. 

Muscle strengthening twice a week, that includes all major muscle groups.  The ACE Exercise Database can help you keep things fresh and find new favorites!

Finally, Tackle Sedentary Behavior:

• Limit total sedentary time to 8 hours or less.
• Break up long periods of sitting as often as possible.  This may include options as simple as standing up and doing a favorite stretch once an hour, running up the stairs to the bathroom, standing up for a meeting, walking over to the desk of the person you need to speak with, or similar. More ideas on this here. 

This content was taken from the Canadian Society for Exercise Physiology.  Check out the complete set of guidelines here.