DPP Sit Less, Feel Better: Easy Ways to Reduce Sedentary Time for a Healthier You

What Is Sedentary Time?

Sedentary time is also called "sitting" time. It’s defined in terms of METS.

Here’s How Americans Spend Time

The average American is sedentary 6-8 hours a day!

• Estimates are from surveys and accelerometers (devices that measure movement)
• It's hard to measure precisely, but we know that sedentary time has increased in recent decades

A Typical 24-Hour Day

Health Risks from Sitting - Immediate and Long-Term

Too much sedentary time can lead to health risks in the short term and long term.

Sitting more than 11 hours a day increases mortality risk from any cause by over 50%!

Going to the Gym Improves Health Risks, But Sedentary Time Is Still Harmful

Can you reverse the effects of sedentary time by going to the gym? Here’s a reminder of the physical activity guidelines.

• At least 150 minutes per week of moderate to vigorous-intensity activity
• Plus muscle-strengthening exercises twice weekly

Here are the guidelines for sitting or sedentary time. 

• Reduce sedentary time
• Break up sedentary time with 5 minutes of activity per 30 minutes of sedentary activity

Physical activity reduces but does not completely eliminate negative effects - and every little bit helps!

Study: Breaking Up Sedentary Time Works - Quickly!

In one study, participants were sedentary for 8 hours. They came to the lab on five separate days for five different conditions. 

1. Sedentary for 8 hours
2. Breaking up sedentary time for 1 minute every hour
3. Breaking up sedentary time for 5 minutes per hour
4. Breaking up sedentary time for 1 minute every half-hour
5. Breaking up sedentary time for 5 minutes every half-hour

They broke up sedentary time with light activity of walking 1.9 mph on a treadmill.

‍

Compared to the day when they were sedentary without breaks., the day they broke up sitting time with 5 min per 30 min, they reduced post-meal blood sugar spikes by 60%! They also reduced systolic blood pressure by 4.3 mm Hg on average. Every other group lowered the blood sugar response as well. 

‍

These benefits happened in just 1 day!

Light Activity for Your Active Breaks

Here are some ideas for active breaks. 

• Stand or walk and make a phone call
• Take out the trash
• Walk into each room in the house
• Walk up and down the stairs in your work building or apartment building
• Dance to 1-2 songs
• Stand up and tidy your desk
• Do chores: laundry, sweeping, washing
• Prepare healthy meals and snacks
• Get a drink of water

Here are ideas for when space is limited. 

• Stretching neck, back, arms, legs
• Arms up and down
• Squats/deep knee bends
• March in place
• Step touch side to side
• Lunges forward alternating legs
• Dips (backward) alternating legs
• Side lunges alternating sides
• Reach towards ceiling, reach towards ground
• Calf raises: one or two legs
• Low jacks
• Wall push-ups
• Side bends

Reduce Sedentary Time from Screen Time

The average American gets 7 hours of screen time, including 2 hours of social media, per day. Here are steps to help you reduce sedentary time from screen time. 

‍

First, be aware of your screen time. Think about:

• All screens... Televisions, tablets, laptops, phones
• All activities... Streaming videos, social media, typing, browsing the web/researching, gaming, texting, emailing

Next, reduce the amount of time you spend on screens. 

• Separate screens from bed - keep them out of your bedroom or away from your bed.
• Turn off devices 30 minutes before bed.
• Only watch shows that you really enjoy - stop and ask whether you’re enjoying what you’re watching.
• Save some shows for workouts if you don’t need to watch them live (e.g., sporting events). 

Finally, add active breaks in screen time. Here are some ideas. 

• Move during commercials
• Work out during shows (cycle, walk, weights, etc.)
• Use an under desk pedaler or a walking mat at your computer, tv, couch, or phone

Reduce Sedentary Time at Work, Home, and Everywhere!

Here are some practical tips for reducing sedentary time or breaking up sitting time. 

• Parking lot: Park further so you walk before and after
• Take more drink and bathroom breaks
• Talk to colleagues while standing or walking in person or on the phone
• Eat outside or in another building
• Walk to do errands and chores
• Walk during phone calls
• Set goals with a step counter
• Keep resistance bands or dumbbells nearby
• Try several different motions for 30-60 seconds each until you get to 5 minutes
• Use a sticker chart or checkmarks on a grid to mark your active breaks
• Plan something fun to focus on (Podcast, video)

Strategies for Remembering to Break up Sedentary Time

To break up sitting time or sedentary time, consider these strategies.

‍

Go by time: set a timer, phone alarm, or watch alarm to remind yourself to get up every 30-60 minutes throughout the day. 

Use cues: stand up during tv commercials or phone calls, or use water or bathroom breaks as active breaks

Complete a routine: Set a routine or checklist to complete each day, e.g., squats, lunges, dips, arm raises

Create Your Sedentary Time Action Plan!

Here’s a worksheet to help you create an action plan to help reduce sedentary behavior. 

https://www.lark.com/resources/lark-action-plan-to-break-up-sedentary-time-worksheet

First, list when you’re sedentary.

Next, list the triggers you can use as movement cues.

Finally, list the light-intensity activities you can do during active breaks. 

After This Webinar/Next Steps

• Notice and track your sitting time for the next few days
• Try 1 strategy to reduce sitting time
• Break up your sitting time with activity that is light-intensity (or more intense)

‍