1% Better Each Day

sitting-down-all-day-at-work-is-killing-us-why-you-should-use-a-sit-to-stand-desk-tableRight now you are probably sitting down reading this blog post. How long have you been sitting there? If it has been over 30 minutes since you last moved around, then get ready to get up and begin a healthier new habit.

Today’s guest post includes three easy ways to counteract the frightening and unhealthy side effects that stem from sitting at your desk all day.  Sitting down and slumped over a screen has become an important lifestyle risk factor linked to cancer, heart disease and diabetes and it is estimated that around 9% of premature deaths have been linked to sitting all day.  That’s about five million people a year. Want to learn more about why you need to get up and move? Watch this TedEx original here.


I asked Alex Guillien, the Head Strength & Conditioning Coach/Instructor at Dakota State University for his best exercises to help us get up and move throughout the day.  Alex aims to inspire and empower others to become the best versions of themselves, beginning with physical training.

Sitting has been dubbed the new smoking,” explains Alex. “I am grateful for the work I do as a Strength & Conditioning Coach because one of the uncommonly thought of benefits is I am on my feet most of the day. Some may see this as a negative but it allows me to have limited time sitting down; which you fill learn has dire consequences.”

Below are a few passages from the Science Daily article titled, Sitting for long periods increases risk of disease and early death, regardless of exercise.

“The amount of time a person sits during the day is associated with a higher risk of heart disease, diabetes, cancer, and death, regardless of regular exercise, according to a review study published today in the Annals of Internal Medicine.” 

More than one half of an average person’s day is spent being sedentary — sitting, watching television, or working at a computer”

“Our study finds that despite the health-enhancing benefits of physical activity, this alone may not be enough to reduce the risk for disease.” (science daily)

So are we all going to die!? Yes, we are. But it doesn’t have to be because of heart disease, diabetes, and cancer. Or at LEAST, we can reduce our risk of these things by limiting our sitting times.

Your New 2 Minute Healthy Habit

Get up every 30 minutes for 2-3 minutes. This will get the blood flowing to the vital organs and reduce those times when you may sit for 2-3 hours at at time. It will also improve creativity as motion will bring blood to the brain. You should be getting up to pee anyway. If not, you’re not drinking enough water.

dudley117Stretching out your Legs & Back

Undo that hunch. Do the Super Couch. stretch.  Click here for a quick 16 second how to video.

2. Wake up the Booty

Sitting too long will cause glute amnesia, aka your butt turns off (going numb). Sounds bad. It is. Nearly 80% of people will have low back pain in their life. It sucks. So get your glutes aka da booty functioning by squeezing them for a set of 30 seconds every time you get up out of your chair. You may look like the weirdo in the office but your butt and back will thank you.

3. Improve Your Posture

Bonus: Grab a EliteFTS Pro Resistance Band  so you can improve your posture by doing pull-aparts. Watch the video here for a band pull apart super series.  Work up to 100 total each day for improved posture, a stronger upper back, and enhanced shoulder health.

I (MJ) also like to add chair squats to the mix –


“The sedentary life…is the real sin against the holy spirit.” 
 Friedrich Nietzsche

officeFor additional ways to improve your health and work out routine, visit Alex’s website at  gorillastrength.net.  My favorite videos include his variations on the push up.

Have you adopted any healthy work habits? If you have any tips/advice or additional ways to move through the work day, please share in the comments below.





  1. I really love this! It’s so hard because I am constantly driving or writing my notes. But I definitely try to get up as much as I can to make the body move. My posture definitely was getting worst. Thanks for all the tips!

    Liked by 1 person

  2. As someone who pretty much stands all day, I love this! Although, sometimes I stand in one spot for such a prolonged period of time that I feel like it is as bad as sitting. I am very sad that my fitbit has been barely getting my 10,000 steps per day.

    Liked by 1 person

  3. Reblogged this on Transforming One Drop at a Time and commented:
    Moving more is something that I’ve been working on for quite awhile. Some days when I’m home all day homeschooling my kiddos, I set a 30 minute timer so that it reminds me to at least get up and walk in place for 5 minutes, change laundry, or do a quick chore. What are other ways we can encourage more movement in our day?

    Liked by 1 person

  4. Great post Madeleine, so important to keep ourselves moving and keep blood flowing – especially since we are so accustomed to sitting down and staring at screens all day! Love that last photo! Great information. Thanks, Dupé .

    Liked by 1 person

  5. Great post and important info! I’ve been using a standing desk for over a year now and have removed the sitting posture from my life by replacing it with the natural resting squat position. I highly recommend it. Here are a few resources that I have found valuable on my own journey as it relates to sitting:

    The Natural Resting Squat

    Squatting vs Sitting

    Constructive Habitate

    Liked by 1 person

  6. Great article. I work for a healthy and fitness company, and we have motorized desks that allow us to stand at our desks. I try to work in the standing position at least 2 hours every day. I find it really gets the blood flowing and keeps me awake.

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s