Stand up for your health!

KPWHRI’s Dr. Dori Rosenberg shares 28 ways to be less sedentary

Did you know that too much sitting may be linked to greater risk of health problems such as heart disease and diabetes? Here at Kaiser Permanente Washington Health Research Institute, we’re exploring the benefits of coaching people to be less sedentary. It could be that standing more and sitting less may lead to better heart health, stronger bones and muscles, and better weight management.

KPWHI assistant investigator Dori Rosenberg, PhD, who leads our research in this area, shares these tips for people to want to spend more time up and about each day.

Stand during activities when you usually sit:

1. Read the newspaper at a counter so you can stand for some of the time.
2. Set up a desk/writing space where you can stand.
3. When knitting, cross-stitching, or crocheting, stand at a high table or counter for some of the time, or take a break from sitting after completing a section.
4. Use a standing easel to paint.
5. Stand while talking on the phone.
6. Use a podium to stand while reading.
7. Do stretches or strengthening exercises during breaks from sitting.
8. Stand for 5 minutes of a meal time.
9. Stand during morning tea or coffee.

Stand while watching TV—or instead of it:

1. Stand, stretch, or move around the room during TV commercials or during half-time.
2. Only watch TV when it’s dark outside.
3. Give up one TV show that you don’t really enjoy anyway.
4. Instead of sitting down to watch TV, do it along with a standing household chore like ironing or folding clothes.
5. Get up to refill water, coffee, or other liquids during commercial breaks.
6. Stand up for each answer you get wrong during TV quiz shows.
7. Only watch planned TV shows and turn off the box if it’s not interesting.

Do small bits of standing and walking all day long:

1. Take a walk around the block or your house after each meal.
2. Walk your dog an extra time or an extra block each day.
3. Take the longest route to get to places within your home.
4. Make an extra loop around your home if you’re up already to do something.
5. Dance to music.
6. Walk and talk with a friend instead of sitting to catch up.
7. If you have grandchildren, do some non-sitting activities together.
8. Park the car further away when doing grocery shopping or errands.
9. Walk an extra lap around stores when shopping for groceries or doing errands.
10. Climb the stairs in your house.
11. Write a letter or postcard each day and walk to the mailbox to mail it.
12. If you live in a large building, take a walk through the hallways.