Outsmart the surprise “sitting disease”

Between desk time, drive time and TV time, we sit for up to 13 hours a day— and that ups our risk of diabetes, pain & more. Easy ways to break free

To nix weight gain: Squirm like a kid

Fidget like an impatient child while you’re sitting and you’ll cut your risk of a sluggish metabolism and creeping weight gain by as much as 65%, British researchers say. The reason? Even tiny muscle movements prod your brain to release a hormone (called

orexin-a) that encourages muscle cells to soak up and burn excess fat for fuel.

To protect your heart: Take tea time

Drinking black, green, oolong or white tea daily is proven to cut “bad” LDL cholesterol and lower blood pressure. And drinking five cups a day reduces the risk of blood clots (a major pitfall of prolonged sitting) by as much as 61%, Japanese researchers reveal. Study co-author Yas Wada, PH.D., says tea’s flavonoids thin blood to prevent clot formation.

To ease pain: Lean back

Forget the old advice to sit up straight— a ramrod posture can be as bad as slouching, according to a Canadian research team. Why? Both positions strain the tiny muscles that surround and support your spine, neck and hips. The healthiest way to sit: leaning back just a little bit. Adjust your chair or use a pillow behind your lower back and soreness could disappear in just 48 hours.

To steady blood sugar: Set a timer

We’re often told we need to exercise for 30 minutes to safeguard health, but Indiana University researchers say the better bet for anyone who logs a lot of chair time is to take five-minute movement breaks every hour. It’s so effective, it cuts the risk of diabetes in half!