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15 Ways to Increase Your Activity Levels and Minimize Sitting

July 07, 2016 in Articles
Posted by Jaison Alderman


As we transition from childhood to adolescents, young adults to adults, most of us share one common characteristic in our lives: we sit too much. Children and adolescents sit during the educational day, which carries into undergraduate and graduate work as young adults.  Then we transition into a full time position that again requires us to sit a large portion of the day. This is a trend and phenomena that has been studied extensively over the last 30 years by both U.S. researchers and by other countries, granting it the status of a global epidemic.

what effects does continued sitting have on our body? 

Negative side effects of sitting

  • Cardiovascular Disease
  • Weight Gain
  • Overweight or Obesity
  • Colon Cancer
  • Endometrial Cancer
  • Insulin Resistance
  • Metabolic Syndrome
  • Metabolic Risk
  • Type 2 Diabetes
  • Reduced Bone Density
  • Depression
  • Muscle Atrophy
  • High Blood Pressure
15 ways to increase activity levels

We need to find daily resources that allow us to increase our energy expenditure to reduce the potential negative side effects of inactivity and sitting. 

  1. Park at the far end of the parking lot when shopping
  2. Stand during telephone conferences
  3. March in place while on the phone
  4. Get a standing desk
  5. Set a timer (phone, computer program, egg timer) to every 45 min to get up and walk to get water or bathroom
  6. Walk at lunch
  7. Exercise at lunch
  8. Limit the television time
  9. Walk in Evening
  10. Take the Stairs at work or when possible
  11. Hold a walking meeting
  12. Keep an exercise log and try to increase or maximize your move time each week
  13. Wear a pedometer and set daily step goals
  14. Do squats, jumping jacks or other exercises during small breaks
  15. Do Yoga/Pilates at work/home

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