Have you heard that sitting is the new smoking?
One way to combat sitting all day at your desk job is to move more throughout the day.
A foolproof method is to stand up at least three times an hour-once every 20 minutes-for every hour you’re at your desk.
How to Get More Exercise at Your Desk Job
The easiest way to remember to stand up every 20 minutes is to download an app on your smartphone to remind you.
Or you can set an egg timer. Like this one.
But if you work with other people, like I do, I suggest an app because it will likely be less intrusive for your work family.
I’m actually using the 20/20 app, which was designed to remind users to take a break to glance away from their screens every 20 minutes for 20 seconds.
But, I’m using the app as a reminder to stand every 20 minutes as well.
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- Stand up every 20 minutes, even better if you can stand for a minute or two.
- You’ll have moved your major leg muscles 32 times in a day if you work an eight hour day.
- I walk during the day but there is the odd day where there’s a lot going on and I may as well be literally chained in the newsroom.
I like the 20/20 app because it doesn’t disturb anyone else in the newsroom but it puts out enough of a “buzz” for me to hear it.
Where Did the Standing Every 20 Minutes Guideline Come From?
The Journal of Obesity reported on the finding initially.
“There is growing evidence suggesting that engaging in increased amounts of sedentary behaviors can have adverse effects on health that are distinct from those related to insufficient physical activity.”
Try it for a couple of weeks. If you don’t like, you can always delete it.
I feel a lot more energized at the end of the work days when I’ve been standing every 20 minutes.
Tell me what you do to move more during the day. If you try the standing up every 20 minutes bit, let me know how it makes you feel.