10 Easy Ideas to Increase Your Physical Activity

In a recent study of more than 100000 adults, the risk of all-cause mortality and cardiovascular disease (CVD) was shown to increase substantially with greater amounts of daily sitting time. The paper, which was published in JAMA Cardiology in June 2022, followed participants for ~11years. The adults (35-70yrs of age) sampled in the study came from a variety of cultural and economic backgrounds: 21 countries with varying degrees of low-income, middle-income, and high-income populations.

Shockingly, people who sat for 8 hours or more per day had a nearly 20% higher risk of all-cause mortality or CVD events over the course of the study when compared to those who sat for less than 4 hours each day. The authors found that sitting and inactivity accounted for only a slightly smaller percentage of deaths when compared to smoking. They also observed that small reductions in sitting, replacing 30 minutes of sitting with physical activity, can reduce the risk of mortality and disease by 2%. "Reducing sedentary time along with increasing physical activity might be an important strategy for easing the global burden of premature deaths and CVD”.

Here are 10 ideas to decrease the amount of time you spend sitting and increase the amount of time you spend being physically active

  1. Leave the car at home and walk or cycle to work, the shops, the park, the cafe
  2. Park the car further away from your destination
  3. Get off the bus or train a stop early
  4. Take the stairs instead of the escalator or lift
  5. Wash the car yourself
  6. Get out in the garden
  7. Take up physical activities that force you to walk such as golf or playing with the kids after school
  8. Partially fill your water bottle or glass to increase the frequency of leaving your seat to fill it up
  9. Use a standing desk
  10. Walk and speak to your colleague face to face instead of emailing or messaging


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