As early as the 1700s, Italian physician Bernardo Ramazzini—known as the father of occupational medicine—identified the dangers of prolonged sitting. He studied over 100 professions and found that cobblers, tailors, and other seated workers suffered from unique health issues, including poor circulation, muscle weakness, and an accumulation of “unwholesome humors” due to their sedentary lifestyles.
Fast forward to today, and the risks of prolonged sitting are more concerning than ever. Research links excessive sitting to obesity, diabetes, cardiovascular disease, and even premature death. The good news? There are simple, effective ways to combat the negative effects of sitting—all without leaving your workspace.
What You Can Do Today (and Every Day!)
✔ Set an Alarm – Use your phone or computer to remind yourself to stand every 30 minutes. Take two minutes to walk around, march in place, or do a few squats and wall push-ups.
✔ Get Face-Time – Instead of emailing a co-worker, walk over and talk in person whenever possible. Bonus: You’ll strengthen workplace relationships while sneaking in extra steps!
✔ Pick a Smaller Glass – Use an 8-ounce or smaller cup for water instead of a large bottle. Frequent refills will force you to get up more often and keep you hydrated.
✔ Switch to a Standing Desk – No need for expensive office furniture! Try DIY solutions like raising your monitor and keyboard with books or using a high countertop.
Sources
📌 Sitting Is a Death Trap – Joy Keller & Jessica Kline, IDEA Fitness Journal (Jan. 2013)
📌 Occupational Medicine & Sedentary Risks –
📌 Workplace Health Tips –
By incorporating movement into your daily routine, you can counteract the negative effects of prolonged sitting and boost your overall well-being. Start small—stand up, move more, and take control of your health today!
