Move Throughout the Day
Even if you exercise regularly, sitting for long periods isn't ideal for your health.
Many of us spend hours sitting—at a computer, reading, watching television, or traveling. Research has linked prolonged sedentary time with higher risks of cardiovascular disease, diabetes, and premature death. The encouraging news is that simply breaking up long periods of sitting with a little movement may help.
Take a Movement Break
You don't need another workout.
Every 30–60 minutes, get out of your chair and move for a few minutes. You might:
Walk around the house or office.
Climb a flight of stairs.
Do a few stretches.
Walk while talking on the phone.
Get a glass of water.
The goal is simply to interrupt the sitting.
Even a Few Minutes Can Help
Studies have found that short bouts of light walking during prolonged sitting can improve blood sugar and insulin responses after meals. More vigorous activity isn't necessarily required; even light movement can make a difference.
A useful strategy is to connect movement to something you already do. Get up during television commercials, walk around after finishing a chapter, or set a reminder on your phone or watch.
Exercise Doesn't Completely Erase Sitting
Regular exercise remains extremely important. But an hour at the gym followed by most of the day in a chair isn't quite the same as being active throughout the day.
Think of these as two separate goals:
Get regular exercise.
Avoid remaining seated for hours at a time.
Bottom Line
Don't worry about finding the perfect schedule.
If you've been sitting for a while, stand up and move.
A few minutes of walking or other light activity throughout the day is an easy habit that may help your metabolic and cardiovascular health—and keep your body from getting quite so comfortable with the chair.
Learn More
A small study found that breaking up prolonged sitting with five minutes of walking every half hour improved blood sugar and blood pressure. Even shorter walking breaks provided some benefits.
A systematic review and meta-analysis examining the effects of interrupting prolonged sitting with physical activity. It found improvements in post-meal glucose and insulin, particularly when sitting was interrupted with activity.