Get up, stand up Stop sitting – it’s time to get moving

Sitting too much has been linked to a higher risk of heart disease and some cancers. Move more with these small habit shifts

Pay attention Change starts with awareness. Start by taking note of how much you sit throughout your day – at home, in the office and in your car. “Just being aware of this can trigger you to react,” says Betsey Banker, a wellness educator. No need to formally log your sitting time – Banker recommends just mentally noting how much time you spend in a chair.

Focus on one change Sitting is a societal norm, so it can be tough to break the habit, says Banker. To start, choose one way you will stand instead of sit each day. For instance, stand to check your emails in the morning, read the morning news while standing at the kitchen counter, or pledge to stand or pace whenever you’re on the phone.

Create new defaults Many people sit by default in certain situations, such as when waiting at a restaurant, doctor’s office or airport. Try to notice when you move to a bench or chair, and try standing instead. “Waiting time can be a great way to stand, even move, more,” says Banker. It may feel a little awkward at first, especially if you’re the only one standing. But soon, it can feel so second nature you may start to wonder why the whole room isn’t standing as well.

Work up to the 30-30 rule A good goal to work towards is trying to stand for 30 minutes for every 30 minutes you spend sitting. One caveat? “You need to build gradually to standing for 30 minutes at a time,” explains Banker. Otherwise, it will be like walking 10km without training for it: because your body isn’t ready for the challenge, you could risk injury. Start by standing for two minutes every half hour, and slowly increase that time.

Move while sitting While standing and moving is best, it’s not always possible. Fortunately, you can move a little whenever you’re sitting to get that blood flowing, says Rick Kattouf II, a personal trainer and triathlon coach. He suggests knee lifts (alternate lifting one knee a few centimetres above your chair and then lowering it back down), leg extensions (alternate extending one leg straight out in front of you and then back down) and calf raises (keep the balls of your feet on the floor while lifting your heels up and down). ■