Sitting at home, in the car, on the bus or on the train.

Sitting at work and then back home to sit.

Does it sound familiar?

You are not alone, for passivity is the scourge of today.

Fortunately, even with a small change of date, you can get researched wholesale benefits into your life.

One hour 23 minutes less sitting during the work day has been studied to reduce fatigue, improve quality of life, increase work efficiency and keep healthier.

Reducing sitting improves quality of life and increases work efficiency

Researchers recently followed two groups.

76 people belonged to a group instructed to reduce sitting during the working day.

Another crew of 69 continued as before.

A year later, it was found that sitting with the other group had indeed decreased.

They sat 83.23 minutes less during the working day.

Sitting in the control group increased by 9.2 minutes per day.

When the researchers compared the groups, the group that reduced their sitting increased their work efficiency.

They also had a greater sense of work absorption.

The feeling of anxiety and illness decreased and they felt their quality of life was better after a year of experimentation.

So great benefits with small changes.

This will reduce long-term sitting at work

If your work day is largely spent on the bench, start increasing your standing with the following tips:

  • Get up during the calls.

    Many also feel that when standing while talking, their energy level in important calls is better.

    This tip can easily accumulate in a day from a few minutes to several hours.

Less than an hour and a half more daily time on the feet has been studied to improve the quality of life and work efficiency. Photo: Mobile Adult Program / Jiri Halttunen

  • Stand during coffee breaks.

    Take a cup of hot hand and move in pause mode instead of sitting.

    With this tip, you can easily reduce your downtime by 10-15 minutes daily.

  • Put a timer on your machine or phone that reminds you to get up from your chair about every 30 minutes.

    Even a little walking and stretching the body from head to toe brings the necessary movement to the joints.

    These micro-breaks easily consist of 5 to 10 minutes daily.

  • Convert your workstation so that you can work while standing at least part of the day.

    With this tip, you can start with even 10-15 minutes a day.

    Eventually, you can stand all day if you wish.

  • Eat lunch somewhere other than your work station.

    Even short walks reduce your sitting time compared to a situation where you also nod at your workstation for lunch.

    This tip easily reduces sitting time from a couple of minutes to 20 minutes a day.

  • Of course, take advantage of other work-related activity tips, such as moving the printer away from the work station, working face-to-face with a co-worker instead of calling or emailing, using the stairs instead of the elevator, and parking the car farther from work or walking to the last bus stop.

    The impact of these tips depends a lot on the job and the job, but the impact is certainly from a couple of minutes to 30 minutes.

As you can see, with these tips, you will reduce your sitting time by at least just over half an hour, even in the most pessimistic scenario.

From there, you can take small steps, but surprisingly quickly, to the level of just over 83 minutes mentioned in the study.

And if it tastes good, of course this can also be exceeded.

More active and enjoyable work moments!


Edwardson et al 2018. Effectiveness of the Stand More AT (SMArT) Work intervention: cluster randomized controlled trial.


2018 Oct 10; 363

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