{"id":1624,"date":"2025-08-18T11:35:46","date_gmt":"2025-08-18T09:35:46","guid":{"rendered":"https:\/\/www.carinapersonalstyling.nl\/?p=1624"},"modified":"2025-09-03T13:00:55","modified_gmt":"2025-09-03T11:00:55","slug":"too-much-sitting","status":"publish","type":"post","link":"https:\/\/carinavanderkloet.nl\/en\/2025\/08\/too-much-sitting\/","title":{"rendered":"Too much sitting: why it\u2019s harmful"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">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 <strong>CBS <\/strong>(Statistics Netherlands) <strong>and TNO<\/strong> (Netherlands Organisation for Applied Scientific Research) shows that the Dutch sit an average of <strong>8.8 hours per day<\/strong>. That makes us the European champions of sitting still \u2013 and that\u2019s not exactly a title to be proud of.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The consequences of too much sitting<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cardiovascular diseases<\/li>\n\n\n\n<li>Type 2 diabetes<\/li>\n\n\n\n<li>Certain types of cancer<\/li>\n\n\n\n<li>Premature death<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">The body in energy-saving mode<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">One reason is that your body shifts into a kind of <strong>energy-saving mode<\/strong> when you sit for too long. This means that:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>your <strong>circulation slows down<\/strong>,<\/li>\n\n\n\n<li>your <strong>fat burning decreases<\/strong>,<\/li>\n\n\n\n<li>and sugars and fats are processed less efficiently.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In other words, your metabolism literally runs at a lower level. The good news: even a short break \u2013 grabbing a glass of water, stretching, or taking a quick walk \u2013 can switch your body out of that energy-saving mode.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tips to sit less and move more<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s not about exercising for hours, but about <strong>small and regular interruptions<\/strong> throughout your day. Research shows that your metabolism is already activated after just <strong>20 to 30 seconds of movement<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Practical tips for more movement<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stand up every half hour<\/strong> and walk around (set a <strong>timer<\/strong> or reminder on your phone or smartwatch if needed).<\/li>\n\n\n\n<li><strong>Take phone calls while walking<\/strong> instead of sitting.<\/li>\n\n\n\n<li>Place your printer or coffee machine a little further away on purpose.<\/li>\n\n\n\n<li>Choose the <strong>stairs<\/strong> instead of the elevator.<\/li>\n\n\n\n<li>Do short <strong>stretch or strength exercises<\/strong>, like rolling your shoulders or doing a few squats.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Everything counts \u2013 as long as you break up your sitting regularly.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Remote workers sit the most<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Remote workers tend to sit even longer than office workers. After all, from bed to laptop is just a few steps. That\u2019s why it\u2019s important to consciously plan movement into your day, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <strong>walk during your lunch break<\/strong><\/li>\n\n\n\n<li>Doing a quick household chore in between (hanging laundry, unloading the dishwasher)<\/li>\n\n\n\n<li>A short breathing exercise to activate both body and mind<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Movement as a habit<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The most important thing: don\u2019t 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Personally, I notice that I feel much more energized if I take a short walk in the evening. It doesn\u2019t have to be big or complicated \u2013 consistency is what matters most.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion: small steps make a big difference<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By standing up regularly, moving, and getting your body out of energy-saving mode, you\u2019re investing in your <strong>health, energy, and vitality<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udc49 Want to discover how to boost your energy and reduce sitting in your daily life?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Book a <strong><a href=\"https:\/\/carinavanderkloet.nl\/en\/for-you\/book-free-intake\/\">free intake session<\/a><\/strong> and get practical tips tailored to you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We sit an average of 8.8 hours a day \u2013 too much for our health. Discover the risks of too much sitting and simple ways to add more movement to your day.<\/p>\n","protected":false},"author":7,"featured_media":1623,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-1624","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-advice"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Too much sitting: why it\u2019s harmful &#8211; Carina v\/d Kloet<\/title>\n<meta name=\"description\" content=\"Dutch people sit an average of 8.8 hours per day. 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