Exercise Snacks & Other Ways to Counteract Too Much Sitting

While a single 10-minute burst of exercise isn’t enough to overcome the health impact of hours spent sitting, incorporating movement, or “exercise snacks,” throughout your day can be.  

Because many Americans spend hours of every day sitting, it’s important to do all that you can to get moving. 

Why Sitting Too Long Is a Health Concern

If you’ve ever read through the list of risk factors for a common medical condition such as heart disease, you’ve seen “sedentary lifestyle” on the list. A sedentary lifestyle is one that includes limited movement throughout the day, with little to no physical activity.

Many jobs are now tied to a desk…and a desk chair. All that time sitting plays a big part in why Americans live increasingly sedentary lives. And in turn, they also have a higher risk of serious health issues.

According to a 2018 study in the Journal of the American Medical Association (JAMA), one in four American adults sits for more than eight hours a day. Additionally, one in 10 Americans sit for eight hours or more and don’t exercise. 

A sedentary lifestyle and prolonged sitting can both have negative impacts on your health, including a higher risk of many health conditions, such as high blood pressure, heart disease, diabetes, obesity and blood clots. 

Beyond raising your risk of medical conditions, all that sitting can simply be painful. Our bodies aren’t designed to be in a seated position for as long as they are these days—and the result can be back pain, knee pain, hip weakness and neck pain.

Little Steps to Counteract Too Much Sitting

There’s good news, though. You can counteract the effects of all those hours sitting at a desk, in a fairly simple way. 

A 2023 study published in a journal of the American College of Sports Medicine found that walking for five minutes every half hour can help counteract the effects of time spent sitting. You don’t even need to walk fast—a 1.9 mph pace was enough to show health benefits.

The study involved adults who were considered generally healthy, so those small bursts of walking might be even more beneficial in reducing health risks for those who are less healthy.

Ways to Incorporate Movement into Your Day

A quick, short walk is doable for most people, even in the midst of a busy day. But the walk isn’t the point—getting more movement into your day is. That means finding ways to move your body, whatever that may look like.

Get moving with these “exercise snack” ideas:

• Try 10-minute workouts. Think you don’t have enough time to exercise? You don’t need a lot of time. You can find a variety of quick workouts online and on streaming platforms, built for every level of fitness, from beginner to expert. You can even do them at your desk.
• Build your body strength. All those hours of sitting can wreak havoc on your body, especially if your core and other muscles are weak. Learn some strength training basics, like squats and bicep curls, and incorporate them into your day. You can perform many basic movements that build body strength with no weights or using objects you have sitting around, like a can of soup or your water bottle.
• Have a dance party. Pop on some music and dance around for a few minutes. Getting your heart pumping is the goal, and your body and your mood will benefit. 
• Jump rope. Store a jump rope in your desk and bring it out once or twice a day for a jumping session. It’s sure to get your heart rate up.
• Climb the stairs. If there’s a set of stairs in the office (or your home), climb up and down them a few times each time you get up from sitting.

If you’re dealing with joint pain, some of the activities outlined above may make you cringe a little. But there are plenty of low-impact exercises you can do that still get you moving. Strength training exercises can be a part of your fitness routine, as can many 10-minute workouts.

Striking the Right Balance with an Active Lifestyle

In an ideal world, we’d spend as much time on our feet as we do sitting. That’s just not the reality for most of us today. 

What is doable is to strike a good balance between the time you spend sitting and the time you spend being physically active each day. Try these tips:

• Take regular movement breaks. Even if you’re intently focused on a project that has you tied to your desk, it’s important to get up and walk around often. Set a timer on your phone or on your computer screen that prompts you to take a quick stroll every so often.
• Start your day off strong. When you get to work in the morning or before you leave the house, take a 10-minute walk outside or even around the kitchen. This small burst of movement will help you have more energy as you get started.
• Choose your parking space wisely. When you’re not getting much movement during the day, every extra step counts. Choose the parking space that’s farthest from the door to make you walk a little more to get inside and get back to your car. 
• Set your desk up right. If you have to spend hours at your desk, make sure it’s set up in a way that’s friendly to your body. Choose a desk chair that’s supportive and allows you to keep your feet flat on the floor and your arms in a natural position. For extra measure, consider purchasing an ergonomic back cushion and a footrest for under your desk. Both can help you stay in a proper posture while seated, lessening back pain.
• Get your exercise on. If you know you aren’t getting regular movement in your day, an exercise routine is even more important. Experts recommend getting at least 150 minutes of moderate physical activity each week, which is just a little more than 20 minutes per day. Choose an activity you enjoy, and then schedule it in. Your body will thank you, especially after all that sitting.

You can also keep your body balanced by practicing other good lifestyle habits, such as eating a diet filled with fruits and vegetables, prioritizing getting enough quality sleep and finding healthy ways to manage stress, like meditation or a hobby. When you’re trying to counter a sedentary lifestyle, every little step you take, literally, matters.

More to Read

• Why Exercise Impacts So Much More Than Your Waistline
• Strength Training for Weight Loss: Gaining Muscle and Losing Fat
• It’s Time to Get Moving: How to Exercise for Heart Health
• How Exercise Can Boost Your Mood

Medically reviewed by Marie Therese Kanagie-McAleese, MD | UM Upper Chesapeake Health (umms.org)