We are all guilty of this, some of us more than others.

Figure it out yet?

Sitting. We sit to eat, sit to commute, sit at work, and after a long day of sitting, we sit on the couch to rest and catch up on the 3 tv shows we dvr-ed earlier this week.

Normal right? Unfortunately, yes… but at a cost.

A study, out of Cornell University, examined the effects of sitting for a long period of time each day over a 12-year period. Results showed that individuals who were inactive for more than 11 hours had a 12 percent higher mortality rate than those who sat for four hours or less.

Here are more stats about the dangers of long term sitting.

  • A new study has found that for each hour a day that an adult spends sitting down during their lifetime, the likelihood of developing heart disease goes up by 14 percent.
  • Chronic sitting can make your anxiety and mental health worse, as well as lead to an increased likelihood of depression.
  • Sustained sitting after a meal reduces the ability to help clear sugar from the bloodstream, which forces the body to produce more insulin, increasing the risk for onset of Type 2 diabetes.
  • Smoking one cigarette reduces your lifespan by 11 minutes. Every hour you sit in front of the television, your life expectancy is slashed by 22 minutes.
  • “For people who sit most of the day, their risk of heart attack is about the same as smoking” Martha Grogan, Cardiologist Mayo Clinic

But there is good news, the research also shows that by reducing sitting during the day and participating in a regular physical activity regime you can reduce your mortality rate and add those years back onto your life.

So how do you proceed?

Step 1: Stand up and move! Every hour, find a reason to stand up for 5 minutes. Go get water, print to different printer in the building and walk to get your document, take your lunch to the park and eat there instead of at your desk (added benefit of getting some Vitamin D as well!) Post on or Facebook Page the ways you found to stand up more.

Step 2: If you currently train at KORE, the general recommendation is 20 kettlebell swings for every hour you spend sitting.

Step 3: Download the PDF below with 30 ways to incorporate more Physical Activity into your day.