You might recognize this: you start your day full of energy at your desk, and before you know it, hours have passed without any real movement. Research by CBS (Statistics Netherlands) and TNO (Netherlands Organisation for Applied Scientific Research) shows that the Dutch sit an average of 8.8 hours per day. That makes us the European champions of sitting still – and that’s not exactly a title to be proud of.
The consequences of too much sitting
Sitting for long periods may seem harmless, but the opposite is true. People who sit for more than eight hours a day face a higher risk of:
- Cardiovascular diseases
- Type 2 diabetes
- Certain types of cancer
- Premature death
The body in energy-saving mode
One reason is that your body shifts into a kind of energy-saving mode when you sit for too long. This means that:
- your circulation slows down,
- your fat burning decreases,
- and sugars and fats are processed less efficiently.
In other words, your metabolism literally runs at a lower level. The good news: even a short break – grabbing a glass of water, stretching, or taking a quick walk – can switch your body out of that energy-saving mode.
Tips to sit less and move more
It’s not about exercising for hours, but about small and regular interruptions throughout your day. Research shows that your metabolism is already activated after just 20 to 30 seconds of movement.
Practical tips for more movement
- Stand up every half hour and walk around (set a timer or reminder on your phone or smartwatch if needed).
- Take phone calls while walking instead of sitting.
- Place your printer or coffee machine a little further away on purpose.
- Choose the stairs instead of the elevator.
- Do short stretch or strength exercises, like rolling your shoulders or doing a few squats.
Everything counts – as long as you break up your sitting regularly.
Remote workers sit the most
Remote workers tend to sit even longer than office workers. After all, from bed to laptop is just a few steps. That’s why it’s important to consciously plan movement into your day, such as:
- A walk during your lunch break
- Doing a quick household chore in between (hanging laundry, unloading the dishwasher)
- A short breathing exercise to activate both body and mind
Movement as a habit
The most important thing: don’t see movement as an extra task, but as a habit. Just like brushing your teeth. The more often you break up your sitting, the more natural it becomes.
Personally, I notice that I feel much more energized if I take a short walk in the evening. It doesn’t have to be big or complicated – consistency is what matters most.
Conclusion: small steps make a big difference
Take a moment to reflect on your day: how many hours do you actually spend sitting? And what small steps can you take today to break that cycle?
By standing up regularly, moving, and getting your body out of energy-saving mode, you’re investing in your health, energy, and vitality.
👉 Want to discover how to boost your energy and reduce sitting in your daily life?
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