Stand and deliver – better health

Sitting too long can damage your health

Prolonged sitting can increase inflammation and your risk of cardiovascular disease.

It slows down your body’s metabolism and raises the threat of obesity. That, in turn, elevates your risk of type 2 diabetes, dementia and cancer.

With so many of us having sedentary jobs and working or playing on laptops, tablets or phones all day, it's easy to slip into bad habits. Here are some tips to combat the risks.

How to interrupt your sitting habit

1. A stand-up desk

Investigate a stand-up desk. I have one that sits on the normal desk and raises and lowers, giving the option to stand or sit. You can work in a pattern of an hour sitting followed by 30 minutes standing.

2. Get up to make a drink every hour

Get up every hour or two and make a cup of tea or coffee, which have benefits of their own. Drink it while standing up.

3. Walking meetings

If you are in a long meeting at work, encourage the others to take a break and stand. Or in better weather, and like the Romans, have a walking meeting.

4. Stand when you are on the phone

Even if you are on a fixed line phone, you could stand while you make or take a call. On a mobile phone, I walk around!

5. Take a standing break while watching TV

When watching TV, stand up every 45 minutes, for at least 5 minutes at a time. Walk or jog on the spot a few times. You’ll concentrate better on the programmes, too!

6. Do these simple exercises once a day

These two, no equipment, exercises are rated the best for lowering blood pressure.

The Plank

The Wall Squat

Thanks for reading

I spend my time researching natural healthy living, including the new science of healthy, successful ageing.  And how to extend health span rather than just lifespan.

And if you enjoyed it, please send the link of this article to any friend or family member who might benefit.

Colin Rose