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Sitting Can Cut Down Your Life Expectancy. Here's What You Can Do About It.

Photo by Bruno Aguirre on Unsplash

What is the key to a long and healthy life?

People usually answer this question with exercise and a balanced diet. The good news is they're not wrong. The bad news is that they're not totally correct anymore either.

A research conducted and authored by Peter Katzmarzyk, eventually published in the online journal BMJ Open, showed that physical activity and sedentary behavior independently affected your health and life expectancy. Simply put: You can exercise all you want, but sitting for more than three hours a day can still cut down at least two years off of your lifespan.

Sitting, they found, could affect life expectancy almost as much as smoking can, and unfortunately, that doesn't mean that sitting can only impact the lungs.

But wait, breathe. Don't worry. We can fix this.

Aside from being as physically active as we can during our free time, here are some tips on how to reduce sitting time during work hours:

1) Start by getting up from your chair intermittently at work.

Photo by Felix Russell-Saw on Unsplash

The best way to get over a bad habit is to form a new habit. Set an alarm with intervals you're personally comfortable with, and interrupt your sitting hours with occasional movement. With time, reduce the allowance between the alarms to increase your sitting interruptions.

2) Take walks around the hall or around your office.

Photo by Craig Whitehead on Unsplash

During these breaks from sitting, it's also a good idea to walk around your office. The distance itself doesn't have to be huge, but make sure to regulate enough time for your walking so that this practice can eventually make a difference.

Observe proper posture while walking around. Square your shoulders, straighten your spine, and keep your chin up.

3) Try holding walking meetings instead of sitting around a table.

Photo by on Unsplash

Talking while walking isn't anything we haven't done before. As leaders of your workplace, encourage a more physically dynamic set-up. Productivity increases as the health of your co-workers improve. Encourage this set-up until it is no longer the exception to the rule.

4) Get up to chat with your colleague instead of sending an email.

Photo by on Unsplash

Technology has adapted so well for our convenience, to the point that almost everything can be handled with just a few clicks. While this is a generally positive thing, don't let the advancement of technology hinder your health either. It should be an option rather than a necessity.

Everything that can be done in person should be done in person. Take those extra steps and relay your message through words instead of an email or a chatbox. There's a reason our bodies weren't made for prolonged sitting.

For more information on the effects of sitting on your life expectancy, follow the original article at:

For other posts on health, visit:

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