08/22/2025
Even though people retire from desk jobs, they still end up sitting to chat while staying in touch with people, screen use, doing their banking or just having more time to sit.
Let’s start with a few strategies that I’ve found helpful to me as someone who can relate to the pain of sitting for too long.
We should aim to limit sedentary time to 8 hours or less per day including no more than 3 hours of recreational screen time.
First let’s look at things we can do to stand more or to perform tasks or activities we would normally do while seated.
Some options for home or office use could include a walking pad(compact treadmill) with a standing desk.
A great to get extra daily steps while completing tasks that are typically seated.
For the avid readers, how about adding some audio books or podcasts to your collection so you can listen while on the go?
Some ways to give us breaks from sitting would be to set timers every 30 mins to alert you to get up from your chair and move. Wearable devices can do this and also set a daily standing goal for you.
TV watching? Stand up and move around with each ad.
Perform 10-20 sit to stands from your chair every time a laundry detergent ad comes on. Ouch!
Don’t be afraid to fidget.
As an air drummer I have no problem with this. I’ve even gotten in trouble for it but did you know?:
Studies shows that fidgeting increases blood flow to our limbs, and reduces the risk of mortality from prolonged sitting. It can also relieve stress and anxiety and improve attention.
Another study found that fidgeting or other non-exercise movement could burn up to 350 calories a day.
How about this interesting finding on fidgeting from the University of Houston on the Soleus calf muscle, using seated calf raises to improve blood glucose regulation and fat burning while sitting.
Other options could be an under desk elliptical machine with 2 pedals that you operate with your feet while you are doing desk work.
Try some foot stomps while seated to get the blood flowing and help strengthen bones.
Ask yourself:
Am I sitting too much?
How is this impacting me?
Pick one strategy above and let me know how it goes 😎
Shaner The Trainer
