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The Nutrition Nosh

Breaking Up With Our Sitting Time

Working at home on your laptop

Are you spending too much time sitting at your desk these days? This is true for many who have been working at home for the last few months. It’s important to take a break and step away from the computer – literally! Take a walk, take a break from the sitting time, you will feel better.

Is it time to revisit or set a goal to increase your activity level? Recommendations from the U.S. Department of Health & Human Services is to be active 150 minutes a week with 2 days of muscle-strength activity. See  Move Your Way for more information.  Activity is necessary for a healthier lifestyle and its fun!

Ready to get started?  During work time, research from Cornell University recommends standing up and stretching every 30 minutes to improve heart health.  Remind yourself to move by setting a timer on your phone or add alerts to activity trackers to get up and move.  Ask yourself “is it time to break up with my sitting time?”

To add activity and strength training to your day:

  • Plan your activity into your day.
  • Stand or walk in place during online meeting times. 
  • Keep a set of weights on your desk to use during the day to increase muscle strength.
  • Walk at break or lunchtime.
  • Set a step goal for your day.  2000 steps are equal to 1 mile.

Stay on track.  Be more active!  Track your success by updating an activity app, use an activity tracker or a journal or notebook. Remember, small changes equal big effects on a healthy lifestyle.  Benefits include:

  • Lower stress and better mood
  • Better focus and productivity
  • Stronger heart and bones
  • Improved vascular health
  • Weight management
  • Lowered risk of chronic disease like type 2 diabetes
  • Healthier sleep

Keep learning about how to break up with your sitting time.  Listen to our recorded webinar “Every Step Counts” for the current research on activity trackers and how you can decrease sitting time. Always consult with your healthcare provider before beginning an activity program.