Combating the Sitting Disease: 4 Tips to Move More

Whether you are driving to work, eating a meal with your family, or taking a rest in front of the television, almost everything is designed to be done in a seated position. In addition, nowadays we also work sitting for about or more than 8 hours. Studies found out that prolonged sitting was associated with an increased risk of 34 chronic diseases.  For example, are you sitting now? Likely.


Sitting is an attack on your psyche and can make you very unhappy. This phenomenon is also known as ‘sitting disease“. A true condition, with clinical picture, symptoms, and a rapid spread in our Western sitting culture.


The Sitting Disease


Did you know that…

  • Poor blood flow is bad for your brain
  • Stress level rises while sitting
  • Sitting and less movement causes depression
  • Prolonged sitting can cause spine damage


Sitting has been described as the new smoking, as it’s a risk for the long run. An active person who exercises five times a week still faces the risks associated with “sitting disease” if you have a sedentary life outside the gym. It’s important to start with the first step: standing and movement.


Stand up and Move More


So, what are some solutions?

It’s impossible to remove technology or leave your job at the office to avoid this sitting disease. Instead, it’s good to focus on your posture and movement into your workings day. Here are some tips for integrating more exercise into your workday.


1) Strech at your workdesk

Stand up at your desk or better yet do some desk stretches every few hours to avoid stiffness, pain, and discomfort. It’s recommended to do some stretches every hour for about 5 minutes. Here are some stretches you can do:

  • The hip opener:  Sit on the edge of your chair with your feet hip-width apart, directly under your knees. Cross one ankle over the opposite knee. Gently lean forward
  • Forward fold: Stand facing a chair.  Place your elbows in your hands. Rest your arms either on the back or seat of the chair. (Bend your knees if necessary.)


2) Use a break time reminder

It is not uncommon to sit for hours at a time without even realising it! Our bodies are not designed to stay static or in any one position for long periods of time. For this reason, the use of a free break reminder software can be an ideal tool for reminding you to keep moving. Google Break Timer or Posture Reminder are great solutions to reminds you to keep on moving.


3) Take your calls in a standing position

Standing improves creativity, productivity and focus. The blood flows in your body increases, giving you more oxygen. Talking on the phone while standing is an obvious way to break long periods of sitting and avoid fatigue at the end of your working day.


4) Change small things

You can change as parking further away, take the stairs, or eat your lunch during a walk with a colleague. At work, use the copier, bathroom, or water dispenser that is further away. Take your friend for a walk, go paddleboarding, play golf and run the course or challenge him to a fun game of tennis, basketball, or frisbee in the park when you meet them on weekends.  The human body is designed to move and once we moving, it feels better to be active.


How can Fit for Work help?


To learn more about setting up or managing an ergonomics program that supports staff working from home or in the office or support with staying legally compliant, you can reach out to Fit for Work at For more information on our Ergonomics Self-Assessment and Education Tool, visit