Dementia has been linked to sitting. 5 simple ways to be more active

The University of Southern California and University of Arizona led studies investigating the correlation between sitting for 10 hours a day and an increased risk of dementia in adults age 60 and older, per the Deseret News.

Even people who exercise daily are at higher risk of dementia if they sit for the larger part of the day, according to The Washington Post.

How do I break the habit of sitting too much?

The studies found that any amount of physical activity and muscle engagement decreases the risk of dementia. Here are five simple ways to increase exercise during a 9 to 5 workday at a desk job.

1. Walk or bike to work

Walking at a brisk pace and biking can increase heart rate to similar levels as running, and gives similar rewards, according to Benenden Health. Not only are walking and biking great for your heart, but they’re fantastic for mental health as well. Both release endorphins which can boost self-esteem and increase positivity and motivation.

Another benefit of walking or biking to work is saving money on gas or public transportation. Even if the commute to work is too long to walk or bike the whole way, parking a little further away than usual will still help increase physical activity and decrease risk of dementia.

2. Use a standing desk

Healthline reported on a study that showed using standing desks burns significantly more calories than sitting at a desk.

The Orthopedic Hospital of Wisconsin similarly found that standing desks helped workers stay more active during the day. They wrote, “Small movements and active moments throughout the day help you stay awake and alert. You feel more engaged when you literally “think on your feet.” If you’re feeling sluggish throughout your workday, adding a few periods of standing can help you get back some of that energy and enthusiasm.”

3. Sit on an exercise ball

Sitting on an exercise ball is harder than sitting in a normal office chair, and consequently forces you to move more. The goal is increasing physical activity, and exercise balls will force you to change positions more often.

Another benefit of sitting on an exercise ball at work is an improvement in posture, per Workspace. They said, “It’s a lot easier to slouch and forget about your posture while sitting in a regular office chair. An exercise ball will make you pay more attention to your posture, which can strengthen your core and other key muscles like your spinal erectors.”

4. Talk to your colleagues in person

Instead of sending a message on Slack to your co-worker, or sending an email to a specific team, going to tell them the announcement in person provides another opportunity to get on your feet for a little bit.

Not only does talking to your colleagues in person provide more excuses for physical activity, it will likely help you foster better relationships at work. Face-to-face communication is by far the best kind of communication. Founder and president of Lunar Graphic Jon Robinson said, “Every other method of communicating is just simulating person-to-person communicating,” per Fast Company.

5. Go on a walk during lunch

Many companies offer 15 minute breaks every couple of hours and at least a half-hour long lunch. The Daily MBA reported on a study that found “that those who take walking lunches showed higher levels of concentration and less strain in the afternoon. Another study showed that walking outdoors helps spark creative thinking and new ideas.”

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