If you have a traditional office job, you know it’s not uncommon to sit for 7-8 hours at a time. However, you may want to consider taking some “move” breaks during the day in order to prevent the following effects of sitting too long.

1. Sitting for too long reduces your metabolism.  Even if you exercise, the amount of calories you burn doing regular activities throughout the day is generally much greater than the amount you burn during an hour long sweat session.  Sitting too long brings that energy expenditure down, slowing the clearance of fat from the blood stream and decreasing the effect of insulin, which results in less calories burned each day and the potential for weight gain.

2. Sitting for too long compromises your posture.  Sitting puts pressure on the lumbar discs and forces the head forward, which causes your shoulders to curve in order to balance out the weight.

3. Sitting too long can hurt your back.  Prolonged sitting puts extra pressure on your low back and stresses the surrounding muscles and joints.

4. Sitting too long can cause rheumatic disorders.  Rheumatic diseases like osteoarthritis are the result of “wear and tear” of the joints such as that caused by excessive sitting.

5. Sitting too long impairs the body’s ability to handle blood sugar.  Diabetes is a result of the body’s inability to produce insulin, which converts sugar to energy for the body to use.

6. Sitting for long periods of time every day increases your risk of heart disease by up to 64%. 

If you’re worried that you’re sitting too long during the day, here are some ways to be active while at work:

1. Use a standing desk.

2. Stand while talking on the phone.

3. Have organized breaks throughout the day.

4. Purchase a fitness tracker that will tell you when you have been sedentary for too long.

5. Purchase a treadmill desk and walk while you work.

6. If your company has an office gym, break up the day by walking for 25 minutes on the treadmill.

7. Conduct a standing meeting.

8. Eat outside of your workplace.  If there are lunch spots nearby where you work, you can make a point to walk to one rather than eating at your desk.

For more information about the effects of sitting too long, visit: https://www.businessinsider.com/14-horrible-things-that-can-happen-if-you-sit-at-your-desk-for-too-long-2014-3