Time to get up and move is the theme of an Exercise and Sports Science Reviews paper entitled, “Too Much Sitting, The Population Health Science of Sedentary Behavior.” Considering the amount of time everyone sits at work, school, driving, glued to screens, and even recreation when passively watching TV, we have room to improve our health.

A 1953 classic Lancet paper compared the death rates between London double-decker bus drivers who sat and the very physically active conductors climbing up and down the double-decker stairs collected fares all day. The bus drivers were twice as likely to die from heart attacks, strokes, cancer, and all causes.

The human body was built to move. Our 640 muscles and 206 bones evolved to help humans survive over the eons. Foraging, hunting, shelter building, and even reproduction put evolutionary pressure on ability to move. In modern society with sedentary activity, our moving parts “rust out” rather than being strengthened and lubricated. Importantly, the fats and sugar we imbibed are not burned up because we are not burning up calories.

Adults spend about 60% of our time or eight hours a day sitting. The two major contributors to the obesity epidemic are physical inactivity and sitting excessively, states an American College of Sports Medicine advisory. Daily physical activity adds to life expectancy and does seem to cancel out some of the deleterious effects of too much sitting.  

Fast forward to now. Sitting excessively has become a greater health hazard particularly since our lifestyles changed because of COVID. Before COVID most people worked at the office and students went to school. Both activities necessitated some movement. The information age with the ubiquitous use of the internet has also accelerated sedentary behavior.

Many ways exist to not only decrease the risk of sitting but also improve productivity while working. Walking away from or at least standing at your desk every half hour will stimulate your muscles and blood flow. Study- or work-breaks should be away from your desk. In an office environment walk over to your colleagues’ office or area rather than sending an email. Take lunch away from your work area to move and socialize.

Height-adjustable desks have become popular. Consider talking a call while walking or scheduling an in-person “walking” meeting. Stand-up meetings seem to be more efficient, perhaps because folks get tired of standing.

If you have the luxury of working from home, mix up some routine household chores with work to take a brain break while helping body burn up some fat and calories. Also, in a home or family environment, add a walk after dinner to converse and relax.

Alternatives are also effective. Slightly over half of Americans are dog owners. “Dog ownership is associated with lower risk of death over the long term, which is possibly driven by a reduction in cardiovascular mortality,” according to a Circulation Article about dog ownership and survival. Having your puppy taking you out a couple times a day helps both of you.

The top line, stand up and improve your health.