Sitting for long periods triggers a low-energy state in the body: metabolic health deteriorates due to increased blood lipids, glucose; calcium is drained from bones; the ability of blood vessels to regulate dilation is impaired and hypertension ensues

So with such obvious, dire dangers — what is to be done? It's easy: avoid sitting for long.

You could say, "I have no choice but to sit at my job all day — now what?"

The solution: It's not necessary for you to exercise hard, just not sit. Just stand.

Here are some useful, practical ways in which you can incorporate movement during work (and leisure), chores :

1. Each time you sit, set a 90-minute alarm. When it goes off, stand up—get some water, hit the loo or stretch.

2. Get yourself an adjustable height desk, so that you’re able to sit and stand while working.

3. Include standing or walking in your commute design:

- Get off transit one stop earlier.

- Park your car further away from work.

- Use the stairs instead of elevators.

Demand standing meetings lasting more than an hour—these reduce meeting times, enhance efficacy and save lives by cutting down on sedentary harms.

For kids, excessive screen time is generally synonymous with prolonged sitting :

- Teens (13–18 years) using screens for average of 6.5 hours on a daily basis

- Kids aged 2–12 spend 4 hours per day.

There are two global guideline solutions:

1. Reduce screen time to ≤2 hours/day: apply device settings for limits, monitor usage.

2. Keep electronics out of the bedroom; screens stay outside until morning.

Sitting Quick Fix:

— 90 minute alarm reminders for movement.

— Standing desks.

— Active commutes.

— Standing meetings.

Simple Activities to Counter Effects of Sedentary Lifestyle :

— Active Stretching.

— Small muscle group exercises.

— Cardio fitness.