Did you know that sitting too much can lead to an increased risk of health problems?

For example, sitting most of the day can lead to heart disease, diabetes, and dementia.

“Anything you can do to stand and move a little more, regardless of your age or ability, may improve your health,” says Dori Rosenberg, Ph.D., MPH, principal investigator at Kaiser Permanente Washington Health Research Institute. said.

Rosenberg is leading research into ways to reduce the amount of time people spend sitting, for example by using commercially available fitness trackers that remind people to stand up.

30 minutes a day makes a difference

In a recent clinical trial, Rosenberg and colleagues helped older adults reduce the amount of time they spend sitting during the day.

Researchers have found that reducing your sitting time by about 30 minutes each day may improve the accuracy of blood pressure measurements and reduce health risks.

For most people, standing longer is easy. Here are some tips from Rosenberg’s research to help you spend more time awake each day.

When you are normally sitting, please stand during activities.

• You can read the newspaper, browse the Internet, or check your email while standing at the counter.
• Set up a desk or writing area where you can stand and work.
• When doing hobbies like knitting or playing board games, stand at a high table or counter for a while.
• Stand still for the first few minutes while talking on the phone.
• When using your computer, set regular reminders to stand and do stretching and strengthening exercises.
• Stand while drinking your first cup of tea or coffee in the morning.
• Always stand when texting.

change your tv habits

• Stand, stretch, and move around the room during commercial breaks or halftime.
• Watch TV only when it’s dark outside.
• You can watch TV while standing and doing housework like ironing or folding clothes.

Stand and walk little by little throughout the day.

• After every meal, take a walk around your neighborhood or home.
• Let’s walk the dog.
• Follow the longest route or create extra loops to get to places in the house.
• Let’s take a break and dance a song.
• Instead of sitting down and catching up with friends, talk while walking (in person or on the phone).
• Park your car further away when grocery shopping or running errands.
• When grocery shopping or running errands, walk an extra lap around the store.
• If you live in a large building, try walking down the hallway.