"Spending the bulk of your time seated is a major contributor to increasing the risk of heart attack and stroke," says Pamela Light, a certified personal trainer at Bay Club. And if you think you can't afford to take movement breaks during a busy workday, know that you don't need to transform into a marathon runner or achieve some lofty daily step count to see real health benefits. Simply interrupting your sitting time throughout the day can make a meaningful difference.
How to break up your sitting time
The beauty of this approach is its simplicity and flexibility, especially compared to the stress of 10,000 steps. You don't need to do jumping jacks in the middle of your office or draw attention to yourself. Instead, try incorporating more movement to things you already do throughout the day. This could look like cleaning up around home, checking in with co-workers, helping with an extra chore, or walking around the block.
Other ideas include pacing during phone calls and setting timers to remind yourself to take breaks. Besides, I know that when I get a chance to move, the time away from my desk will makes me more productive when I get back to it.
The bottom line
Plus, achievable goals are the ones we're most likely to stick with. If you're someone recovering from an injury, managing a chronic condition, working a demanding job, or simply new to thinking about movement, getting up once an hour is an achievable place to start.
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