7 Ways to Avoid Sitting Too Long

“I hope you’re sitting down” is the classic phrase spoken when someone is about to deliver shocking news. Well, here’s some shocking news: we’re killing ourselves by sitting too much. A 2023 study cited by Harvard Health found that, among all the physical activities we do during a typical day, sitting is the worst for adverse effects on cardiac health, obesity, and blood sugar levels. Therefore, it's essential to take steps to avoid prolonged sitting and to incorporate movement into our daily routines.

The ideas ahead focus on practical ways to interrupt that pattern and bring more motion back into everyday routines.

Reduce screen time

For most of us, looking at a screen means we’re also sitting or lying down. (Yes, some people are glued to their screens even when walking, which has been known to cause car/pedestrian accidents, but that’s a blog post for another day.) Some sources say the average daily screen time worldwide is over 6 hours, with younger adults logging more hours than older generations. Various reports have documented physical and mental health issues with too much screen time, including the negative impacts of a sedentary lifestyle. Experts recommend tactics such as setting daily limits on screen time, avoiding specific apps or websites that promote excessive use, and filling the time instead with positive activities that get you on your feet and moving.

Get Up to Hydrate

Hydrating is crucial for health and wellness. It improves digestion, electrolyte balance, kidney function, and nutrient transportation. But what does it have to do with prolonged sitting?

Many of us have aimed to improve our hydration by having a water bottle close at hand. Why not try to get the maximum health benefit by placing your water bottle out of reach so you must get up to get a drink? Every time you quench your thirst, you're also adding in a bit of beneficial movement.

Receive Calls While Standing

Avoid the habit of placing your home phone or cell phone close to your desk or lounge chair. Place it farther away to prompt you to stand and walk whenever someone calls. Walking while you’re talking subtracts from your overall sedentary time.

Use a Standing Desk

Many of us sit a lot at work. One study found that 66% of work time was spent sitting. A way to reduce sitting is to use a standing desk. Standing desks are more commonplace today. For example, outfitting a home office might be as simple as picking one up at Costco. However, for others, it might take some extra effort to make the switch since a traditional sit-down desk is the default for most employers. Nevertheless, reach out to your boss and ask if the organization can help you get one.

At home, if there are chores or hobbies you usually do sitting down, think of ways to enjoy your pastime standing up. Look online for adjustable-height tables that can be configured to standing height for your favorite activities.

Schedule Walking Meetings

You can help your work team be healthier by scheduling walking meetings. This can shake up otherwise dull meetings and reduce the time spent sitting. Walking boosts energy, mood, and step count. In addition, research has shown that walking sessions can enhance creativity.

Wear a Fitness Tracker and Create Goals

For many of us, seeing real-time data about our health can be very motivating. Wearing a fitness tracker does just that. Most of these devices not only detect when you stand up and move around, but also let you set daily or weekly standing goals. Some devices can even notify you when you have been sitting too long. To get an added benefit, tie in some vigorous activity while standing, and the device will log it. As a beginner, it may take some time and discipline to adjust to the new routine. But after that, you'll get used to the tracker's reminders and develop healthy standing habits.

Set an Alarm to Stand Up

Even if you are not using a dedicated fitness tracker, you can use a more straightforward approach: set an alarm to remind you it's time to stand and walk around your home or office.

The reminder will also help you when you're absorbed in a sedentary activity, like watching a movie or scrolling through social media. Try setting the alarm to ring every hour. If you're successful in getting up when the alarm rings, try making it even more frequent.

Consider Adopting a Dog

There’s nothing like a little external motivation to help you reach your health goals. Owning a dog provides a strong incentive since your commitment to the animal forces you to stay active. While you may be more inclined to make excuses to avoid getting up and taking a walk alone, it's difficult to ignore your dog’s need for a daily or twice-daily outing. Click here to learn more about whether adopting a dog in retirement is right for you and which breeds are most recommended!

Cutting back on sitting changes more than posture. Energy improves. Focus sharpens. The body starts working the way it was meant to—through regular movement woven into the day instead of confined to a single workout window.

Long stretches in a chair may feel harmless in the moment, but small adjustments to daily habits shift the balance quickly. Standing more often, walking when possible, and building gentle movement into routines all add up to a day that feels better physically and mentally.

Related Content:

• 7 Signs You’ve Been Sitting Too Much