"Reduce Sitting Fatigue: Essential Tips for a Healthier Day"

 4 Ways to Reduce the Impact of Sitting All Day 

You may have no choice but to sit a lot. Whether you have a desk job or  a disability requires you to sit more often, know that you have options. Steps you take (literally) can dramatically reduce the  health risks you face from sitting. 

1. Sit Less (If You Can) 

If you're physically able, start by reducing the amount of time you sit  overall. This might mean elevating your laptop or monitor so you can stand while you work, or taking a walk and listening to a podcast  instead of watching an episode of a TV series. 

Think about where you spend  most of your time sitting - at work, at home, or anywhere else. Then look for ways to get more on your feet. If you spend a lot of time sitting on the couch  at home, consider taking up an active hobby or preparing more elaborate meals. Any time you spend standing will have a great effect. 

2. STOP SITING 

 If you sit, try to stop sitting for long periods of time as often as possible. Research shows that you should  get up every 30 minutes and exercise for 3 minutes. Just 15 steps are enough to reset your body and reduce the stress caused by sitting. However, the more  you incorporate exercise into your day, the better the results. 

It might help to set a timer for 30 minutes when you're sitting at your desk, like Dr. Nastlund, a professor at the Karolinska Institute  who led the study, told the New York Times. This not only reminds you to get up, but  also helps you concentrate better. Research shows that people can focus on a task for between 10 and 52 minutes. Taking a break every 30 minutes can help you reach this sweet spot. Knowing that the timer is running motivates you to stay on task, so you can get more done during your sedentary sessions. To avoid sitting too much, it is effective to do something that motivates you to stand up. If possible, you can: 

Get into the habit of walking around while you are on the phone 

Use a smaller water glass/bottle and a smaller coffee mug because you will need to get up frequently to refill your water 

Take the stairs instead of the elevator 

 If you are riding the train or  bus, it is better to stand (you will save your seat for someone who needs it) 

Use your lunch break for a walk (you will also get some vitamin D) 

Walk from one end of your house or apartment to the other between each episode of a TV show. 

 An older woman punches her card at a public transport stop. 

To avoid sitting too much, it is effective to do something that motivates you to stand up. 

. Exercise regularly 

Aim for at least 30 minutes of exercise every weekday. Regular exercise can help reduce the health risks of sitting, but it cannot eliminate them completely. The U.S. Department of Health and Human Services officially recommends at least 150 minutes of moderate aerobic activity per week, or 75 minutes of vigorous aerobic activity and two or more days of strength training. 

. Sit Properly 

When sitting, make sure you sit in a position that does not put undue strain on your body. The optimal sitting position is as follows: 

 Keep your neck straight (this may require raising your computer monitor) 

 Shoulders relaxed (your chair should have armrests, for example) 

 Elbows bent at a 90-degree angle, wrists supported so you can type or write. 

Some people may  benefit from additional support in the lumbar spine (basically your lower back). You can buy pillows to put on your chair to help maintain the natural curvature of your spine. 

 Make sure you maintain good posture when sitting. 

After all, the time you spend sitting directly impacts your overall health. But that doesn't mean you can never enjoy a relaxing day  at home. However, it's worth taking steps to monitor how often and for how long you sit and avoid sitting too much. 

For more health tips, check out our 7 Best Workouts for Total Beginners and our guide to  great at-home workouts. Plus, here are 5 great workouts for heart health. 

The information contained in this article is for educational and informational purposes only and does not constitute health or medical advice. Always consult with a physician or other qualified health care provider with any questions you may have regarding a medical condition or health goals.