Sit Less and Walk More

The evidence for the effect of regular activity on physical and mental health is substantial and convincing and the role of physical activity for cancer treatment and prevention is clear¹. New evidence is emerging that suggests that not only do we need to be more active for good health, but we also need to think of sitting less. Long periods of sitting may be detrimental to metabolic and cardiovascular health and could possibly increase risk of cancer².

Most people may realise this because sitting for ages on a plane or in an office makes us feel uncomfortable, but we are only now realising how important it is to minimise sitting time. The new evidence suggests that, even if you are a regularly active person, too much sitting is not good for you.

Changing our day to day habits is incredibly difficult, even when there are so many potential benefits. In a short engagement programme in the Scottish parliament, funded by Edinburgh Beltane³, I raised awareness of the possible dangers of too much sitting and learned from those who worked in the parliament about how they might consider sitting less and walking more at work. Those involved provided the following top tips for reducing sitting time in the workplace:

• Use stairs rather than lift
• Leave desk at regular intervals
• Get outside for a breath of fresh air at lunchtime
• Speak directly to colleagues rather than email or phone
• Do not eat lunch at desk
• Walk to distant water coolers, printers, photocopiers and toilets rather than using the closest ones
• Ask chairperson to encourage standing and stretching during meetings

You could take a look at the project blog to learn more: http://sitless.wordpress.com/ | #sitless

Could you do less sitting? Challenge yourself to ‘sit less’ by picking one of these top tips and trying it for your self for a week or two. Then send your comments and ideas to the SCPN!

Professor Nanette Mutrie
Chair of Physical Activity for Health
University of Edinburgh
www.ed.ac.uk/education/pahrc
nanette.mutrie@ed.ac.uk | @nanettemutrie

1. http://www.dietandcancerreport.org
2. http://www.wcrf.uk.org/cancer_prevention/health_professionals/informed_articles/47_sedentary_behaviour.php
3. http://www.publicengagement.ac.uk/about/beacons/edinburgh-beltane

This article was originally published in the SCPN Newsletter Volume 4, Issue 3.
Read the full issue here: