Whether due to an occupation, watching television, or a lack of exercising, there are many health risks to a sedentary lifestyle, and the Dallas County Health Department has recommendations for ways to have a good balance.
Community Health Educator Natalie Peters explains that people should target about 30 minutes of physical activity every day and limit the amount of time sitting to six to eight hours. She points out that negative effects of sitting will cause people to gain weight and/or weakened muscles. Peters says if people don’t incorporate physical activity into their daily routine, then long term impacts can result in an increase of chronic diseases. When it comes to balancing time between sitting and moving, Peters offers a few methods to try out in your own routine.
“Every 30 minutes of sitting, stand for five minutes. You can set an alarm to stand every hour. If you sit at a desk for work, try getting a standing desk just to stay on your feet a little bit longer. And then just generally building movement into your routine, like walking after mealtimes (and) walking every morning just to make it routine.”
Peters also suggests practicing a ratio of one to one or two to one, meaning that every 30 minutes of sitting, follow that up by 30 minutes of standing, or cut that in half by sitting for 30 minutes and standing for 15 minutes.