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<!DOCTYPE html><html lang="en"><head><meta charSet="utf-8"/><meta name="viewport" content="width=device-width"/><title>Walking can improve bad effects of sedentary lifestyles | Fortune Well</title><meta name="msapplication-TileColor" content="#ffc40d"/><meta name="theme-color" content="#FFFFFF"/><meta name="description" content="Sitting too much can be very bad for your health. Researchers have found that walking can help reverse the negative effects of a sedentary lifestyle."/><meta name="author" content="Keith Diaz"/><meta name="keywords" content=""/><meta property="og:url" content="https://fortune.com/well/2023/02/07/sitting-all-day-is-bad-for-your-health/"/><meta property="og:type" content="article"/><meta property="og:title" content="Establishing this small habit can help improve your health"/><meta property="og:description" content="Sitting might be killing you."/><meta property="og:site_name" content="Fortune Well"/><meta property="og:image" content="https://fortune.com/img-assets/wp-content/uploads/2023/02/GettyImages-527867826-e1675794938325.jpeg?resize=1200,600"/><meta property="og:width" content="1024"/><meta property="og:height" content="683"/><meta name="twitter:card" content="summary_large_image"/><meta name="twitter:title" content="Establishing this small habit can help improve your health"/><meta name="twitter:description" content="Sitting might be killing you."/><meta name="twitter:image" content="https://fortune.com/img-assets/wp-content/uploads/2023/02/GettyImages-527867826-e1675794938325.jpeg?resize=1200,600"/><meta name="twitter:url" content="https://fortune.com/well/2023/02/07/sitting-all-day-is-bad-for-your-health/"/><meta property="fb:pages" content="56501027948"/><meta name="robots" content="max-image-preview:large"/><link rel="preconnect" href="https://www.google-analytics.com" crossorigin=""/><link rel="preconnect" href="https://www.googletagservices.com" crossorigin=""/><link rel="preconnect" href="https://ad.doubleclick.net" crossorigin=""/><link rel="preconnect" href="https://static.doubleclick.net" crossorigin=""/><link rel="preconnect" href="https://securepubads.g.doubleclick.net" crossorigin=""/><link rel="icon" href="/icons/favicons/favicon.ico"/><link rel="canonical" href="https://fortune.com/well/2023/02/07/sitting-all-day-is-bad-for-your-health/"/><link rel="alternate" type="application/rss+xml" title="Fortune RSS" href="https://fortune.com/feed/fortune-feeds/?id=3699033"/><script id="faq-json-schema" type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","acceptedAnswer":{"@type":"Answer","text":"People who sit for hours on end develop chronic diseases including diabetes, heart disease, dementia and several types of cancer at much higher rates than people who move throughout their day. A sedentary lifestyle also puts people at a much greater risk of early death. But just exercising daily may not reverse the harmful health effects of sitting."},"name":"Why is it bad to sit too much?"}]}</script><script id="json-schema" type="application/ld+json">{"@type":"NewsArticle","@context":["https://schema.org"],"publisher":{"@type":"NewsMediaOrganization","logo":{"@type":"ImageObject","url":"https://fortune.com/static/media/logo.png"},"name":"Fortune"},"headline":"Sitting all day is terrible for you—but establishing this small habit can help","url":"https://fortune.com/well/2023/02/07/sitting-all-day-is-bad-for-your-health/","mainEntityOfPage":"https://fortune.com/well/2023/02/07/sitting-all-day-is-bad-for-your-health/","dateModified":"2023-02-07T18:38:40-00:00","datePublished":"2023-02-07T18:38:26-00:00","identifier":3479899,"thumbnailUrl":"https://fortune.com/img-assets/wp-content/uploads/2023/02/GettyImages-527867826-e1675794938325.jpeg","image":"https://fortune.com/img-assets/wp-content/uploads/2023/02/GettyImages-527867826-e1675794938325.jpeg","keywords":["exercise","Sitting"],"articleSection":"Health","description":"Sitting too much can be very bad for your health. 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What benefits Olipop and Poppi actually have","titleLink":"https://fortune.com/well/article/gut-healthy-sodas-olipop-poppi-benefits/?itm_source=parsely-api"},{"authors":[{"name":"Kells McPhillips","uri":"/author/kells-mcphillips","__typename":"MostPopularAuthors","email":"","image":"","sameAs":"","type":"","url":"/author/kells-mcphillips/"}],"contentType":null,"date":"2025-02-14T09:52:00","dateFormatted":"February 14, 2025","dateGMT":"2025-02-14T09:52:00","dateGMTFormatted":"February 14, 2025","dateUpdated":"2025-02-14T04:52:00","dateUpdatedFormatted":"February 14, 2025","dateUpdatedGMT":"2025-02-14T09:52:48","dateUpdatedGMTFormatted":"February 14, 2025","excerpt":"It can even be something as simple as physically \"turning toward\" each other.","eyebrowSectionLabel":"Family","eyebrowSectionLink":"/section/family","eyebrowTagLabel":"","eyebrowTagLink":"","image":{"altText":"","caption":"","mediaItemUrl":"https://fortune.com/img-assets/wp-content/uploads/2025/02/GettyImages-1182740730-e1739484742412.jpg"},"title":"The longest, healthiest marriages have these 6 defining traits ","titleLink":"https://fortune.com/well/article/what-makes-marriage-successful-happy-advice-keys-best/?itm_source=parsely-api"}],"subdomain":"well","footer":{"footerDisclaimer":"\u003cp\u003e© 2025 Fortune Media IP Limited. 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1"},{"links":[{"__typename":"MenuItem","label":"Fortune Brand Studio","url":"https://brand-studio.fortune.com/fortune-brand-studio/fbs-portfolio/?prx_t=Q4gFAAAAAAovEQA"},{"__typename":"MenuItem","label":"Fortune Analytics","url":"https://fortune.com/analytics"},{"__typename":"MenuItem","label":"Fortune Conferences","url":"https://fortune.com/conferences"},{"__typename":"MenuItem","label":"Advertising","url":"https://fortune.com/advertising/"},{"__typename":"MenuItem","label":"Business Development","url":"https://fortune.com/business-development/"}],"name":"Footer Commercial Services 1"},{"links":[{"__typename":"MenuItem","label":"About Us","url":"/about-us/"},{"__typename":"MenuItem","label":"Editorial Calendar","url":"https://fortune.com/editorial-calendar/"},{"__typename":"MenuItem","label":"Press Center","url":"https://fortune.com/press-center/"},{"__typename":"MenuItem","label":"Work at Fortune","url":"https://boards.greenhouse.io/fortune/"},{"__typename":"MenuItem","label":"Diversity and Inclusion","url":"https://fortune.com/workplace/diversity-inclusion"},{"__typename":"MenuItem","label":"Terms and Conditions","url":"/terms-of-use/"},{"__typename":"MenuItem","label":"Site Map","url":"/sitemap/"}],"name":"Footer About 1"}],"socialList":[{"type":"facebook","url":"https://www.facebook.com/FortuneMagazine/"},{"type":"twitter","url":"https://twitter.com/FortuneMagazine/"},{"type":"linkedin","url":"https://www.linkedin.com/company/fortune-magazine/"},{"type":"instagram","url":"https://www.instagram.com/fortunemag/"},{"type":"pinterest","url":"https://www.pinterest.com/fortunemagazine/"}]},"article":{"adTags":[],"audienceDek":"Sitting too much can be very bad for your health. Researchers have found that walking can help reverse the negative effects of a sedentary lifestyle.","authorNames":["Keith Diaz"],"authors":[{"email":"","image":"","name":"Keith Diaz","sameAs":"","type":"Person","uri":"/author/keith-diaz/","url":"https://fortune.com/author/keith-diaz/","role":"","funFactHeader":"","funFactValue":"","social":{"instaUrl":"","linkedinUrl":"","twitterUrl":"","__typename":"AuthorSocialUrlsFields"},"shortIntro":"","__typename":"Co-authors"}],"breadcrumbs":{"items":[]},"bypassPaywall":{"postBypassLinkEnabled":"","postBypassLinkUnique":""},"canonicalUrl":null,"channel":"Health","content":"\u003ch2 class=\"wp-block-heading\"\u003eThe big idea\u003c/h2\u003e\n\n\n\n\u003cp\u003eTo reduce the harmful health effects of sitting, take a five-minute light walk every half-hour. That’s the key finding of\u0026nbsp;\u003ca href=\"https://journals.lww.com/acsm-msse/Abstract/9900/Breaking_Up_Prolonged_Sitting_to_Improve.200.aspx\"\u003ea new study\u003c/a\u003e\u0026nbsp;that my colleagues and I published in the journal \u003cem\u003eMedicine \u0026amp; Science in Sports \u0026amp; Exercise\u003c/em\u003e.\u003c/p\u003e\u003cdiv class=\"paywall-selector\"\u003e\u003c/div\u003e\u003cdiv class=\"paywall\"\u003e\n\n\n\n\u003cp\u003eWe asked 11 healthy middle-aged and older adults to sit in our lab for eight hours – representing a standard workday – over the course of five separate days. On one of those days, participants sat for the entire eight hours with only short breaks to use the bathroom. On the other days, we tested a number of different strategies to break up a person’s sitting with light walking. For example, on one day, participants walked for one minute every half-hour. On another day, they walked for five minutes every hour.\u003c/p\u003e\n\n\n\n\u003cp\u003eOur goal was to find the least amount of walking one could do to offset the harmful health effects of sitting. In particular, we measured changes in blood sugar levels and blood pressure, two important\u0026nbsp;\u003ca href=\"https://doi.org/10.1161/CIRCULATIONAHA.109.192703\"\u003erisk factors for heart disease\u003c/a\u003e.\u003c/p\u003e\n\n\n\n\u003cp\u003eWe found that a five-minute light walk every half-hour was the only strategy that reduced blood sugar levels substantially compared with sitting all day. In particular, five-minute walks every half-hour reduced the blood sugar spike after eating by almost 60%.\u003c/p\u003e\n\n\n\n\u003cp\u003eThat strategy also reduced blood pressure by four to five points compared with sitting all day. But shorter and less frequent walks improved blood pressure too. Even just a one-minute light walk every hour reduced blood pressure by five points.\u003c/p\u003e\n\n\n\n\u003cp\u003eIn addition to physical health benefits, there were also mental health benefits to the walking breaks. During the study, we asked participants to rate their mental state by using a questionnaire. We found that compared with sitting all day, a five-minute light walk every half-hour reduced feelings of fatigue, put participants in a better mood and helped them feel more energized. We also found that even walks just once every hour were enough to boost mood and reduce feelings of fatigue.\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003eWhy it matters\u003c/h2\u003e\n\n\n\n\u003cp\u003ePeople who sit for hours on end develop chronic diseases\u0026nbsp;\u003ca href=\"https://doi.org/10.1249/MSS.0000000000001935\"\u003eincluding diabetes, heart disease, dementia and several types of cancer\u003c/a\u003e\u0026nbsp;at much higher rates than people who move throughout their day. A sedentary lifestyle also puts people at a much greater risk of\u0026nbsp;\u003ca href=\"https://www.acpjournals.org/doi/full/10.7326/M17-0212\"\u003eearly death\u003c/a\u003e. But just exercising daily may not reverse\u0026nbsp;\u003ca href=\"http://dx.doi.org/10.1136/bjsports-2020-102345\"\u003ethe harmful health effects of sitting\u003c/a\u003e.\u003c/p\u003e\n\n\n\n\u003cp\u003eBecause of technological advances, the amount of time adults in industrialized countries like the U.S. spend sitting has been\u0026nbsp;\u003ca href=\"https://doi.org/10.1146/annurev.publhealth.26.021304.144437\"\u003esteadily increasing for decades\u003c/a\u003e. Many adults now spend the majority of their day sitting. This problem has only gotten worse since the\u0026nbsp;\u003ca href=\"http://dx.doi.org/10.1136/bmjsem-2020-000960\"\u003estart of the COVID-19 pandemic\u003c/a\u003e. With the migration to more remote work, people are less inclined to venture out of the house these days. So it’s clear that strategies are needed to combat a growing 21st century public health problem.\u003c/p\u003e\n\n\n\n\u003cp\u003eCurrent guidelines recommend that\u0026nbsp;\u003ca href=\"https://doi.org/10.1001/jama.2018.14854\"\u003eadults should “sit less, move more\u003c/a\u003e.” But these recommendations don’t provide any specific advice or strategies for how often and how long to move.\u003c/p\u003e\n\n\n\n\u003cp\u003eOur work provides a simple and affordable strategy: Take a five-minute light walk every half-hour. If you have a job or lifestyle where you have to sit for prolonged periods, this one behavior change could reduce your health risks from sitting.\u003c/p\u003e\n\n\n\n\u003cp\u003eOur study also offers clear guidance to employers on how to promote a healthier workplace. While it may seem counterintuitive, taking regular walking breaks can actually help workers be more productive than working without stopping.\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003eWhat still isn’t known\u003c/h2\u003e\n\n\n\n\u003cp\u003eOur study primarily focused on taking regular walking breaks at a light intensity. Some of the walking strategies – for example, one-minute light walks every hour – did not lower blood sugar levels. We don’t know if more rigorous walking would have provided health benefits at these doses.\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003eWhat’s next\u003c/h2\u003e\n\n\n\n\u003cp\u003eWe are currently testing over 25 different strategies for offsetting the health harms of prolonged sitting. Many adults have jobs, such as driving trucks or taxis, where they simply cannot walk every half-hour. Finding alternative strategies that yield comparable results can provide the public with several different options and ultimately allow people to pick the strategy that works best for them and their lifestyle.\u003c/p\u003e\n\n\n\u003cp\u003e\u003ciframe loading=\"lazy\" style=\"border: none !important;\" src=\"https://counter.theconversation.com/content/197507/count.gif?distributor=republish-lightbox-advanced\" width=\"1\" height=\"1\"\u003e\u003c/iframe\u003e\u003c/p\u003e\n\n\n\u003cp\u003e\u003cem\u003eKeith Diaz is an associate professor of behavioral medicine at Columbia University\u003c/em\u003e.\u003c/p\u003e\u003c/div\u003e","databaseId":3479899,"dateGmt":"2023-02-07T18:38:26","dek":"","description":"Sitting too much can be very bad for your health. Researchers have found that walking can help reverse the negative effects of a sedentary lifestyle.","faq":[{"answer":"People who sit for hours on end develop chronic diseases including diabetes, heart disease, dementia and several types of cancer at much higher rates than people who move throughout their day. A sedentary lifestyle also puts people at a much greater risk of early death. But just exercising daily may not reverse the harmful health effects of sitting.","question":"Why is it bad to sit too much?","__typename":"FaqField"}],"featuredMediaType":"image","floatingNavContent":"","floatingNavTitle":"","footnotes":null,"id":"cG9zdDozNDc5ODk5","image":"https://fortune.com/img-assets/wp-content/uploads/2023/02/GettyImages-527867826-e1675794938325.jpeg?resize=1200,600","imageCaption":"Sitting all day is bad for your health, but walking more can help counter-balance it.","imageCredit":"Getty Images","keywords":"","link":"https://fortune.com/well/2023/02/07/sitting-all-day-is-bad-for-your-health/","metaTitle":"Walking can improve bad effects of sedentary lifestyles","modifiedGmt":"2023-02-07T18:38:40","noIndex":false,"pageType":"article","platformCD":"well","postId":3479899,"postSettings":{"postSettingsDek":null,"enableSubscriptionPlea":true,"subscriptionPleaDesign":"with-bottom-border","subscriptionPleaPosition":null,"subscriptionPleaTextLined":"\u003cp\u003eLearn how to navigate and strengthen trust in your business with The Trust Factor, a weekly newsletter examining what leaders need to succeed. \u003ca href=\"https://mynewsletters.fortune.com/trust-factor/\"\u003eSign up here.\u003c/a\u003e\u003c/p\u003e\r\n","bylineCommentary":null,"mediaItem":{"altText":"Woman writing notes at desk.","caption":"Woman writing notes at desk","mediaItemUrl":"https://fortune.com/img-assets/wp-content/uploads/2023/02/GettyImages-527867826-e1675794938325.jpeg"},"__typename":"Settings"},"premiumCategory":{"name":"F-Search","premiumCategoryId":447850669,"link":"https://fortune.com/?taxonomy=premium_categories\u0026term=f-search-free","__typename":"BrandedArticlePremiumCategoryFieldsFields"},"primaryPostTag":{"name":"exercise","primaryTagId":4125,"link":"https://fortune.com/tag/exercise/","uri":"/tag/exercise/","__typename":"BrandedArticlePrimaryPostTagIdFieldsFields"},"primarySection":{"name":"Health","primarySectionId":337,"link":"https://fortune.com/well/section/health/","uri":"/well/section/health/","__typename":"BrandedArticlePrimarySectionIdFieldsFields"},"primaryTopic":{"name":"","primaryTopicId":-1},"relatedVideoId":"","relatedVideoType":"no_video","reviewedBy":null,"sectionNames":["Health"],"sections":[{"name":"Health","sectionId":337,"slug":"health","__typename":"BrandedArticleClassificationSectionFieldsFields"}],"series":[],"showModifiedTimestamp":0,"socialDescription":"Sitting might be killing you.","socialTitle":"Establishing this small habit can help improve your health","stickyCta":null,"tagNames":["exercise","Sitting"],"tags":[{"name":"exercise","tagId":4125,"__typename":"BrandedArticleClassificationTagFieldsFields"},{"name":"Sitting","tagId":376927,"__typename":"BrandedArticleClassificationTagFieldsFields"}],"templateType":"default","thumbnailUrl":"https://fortune.com/img-assets/wp-content/uploads/2023/02/GettyImages-527867826-e1675794938325.jpeg","title":"Sitting all day is terrible for you—but establishing this small habit can help","topicNames":[],"topics":[],"url":"https://fortune.com/well/2023/02/07/sitting-all-day-is-bad-for-your-health/","videoId":null,"widgetCss":null},"articleData":{"adTags":[],"audienceDek":"Sitting too much can be very bad for your health. Researchers have found that walking can help reverse the negative effects of a sedentary lifestyle.","authorNames":["Keith Diaz"],"authors":[{"email":"","image":"","name":"Keith Diaz","sameAs":"","type":"Person","uri":"/author/keith-diaz/","url":"https://fortune.com/author/keith-diaz/","role":"","funFactHeader":"","funFactValue":"","social":{"instaUrl":"","linkedinUrl":"","twitterUrl":"","__typename":"AuthorSocialUrlsFields"},"shortIntro":"","__typename":"Co-authors"}],"breadcrumbs":{"items":[]},"bypassPaywall":{"postBypassLinkEnabled":"","postBypassLinkUnique":""},"canonicalUrl":null,"channel":"Health","content":"\u003ch2 class=\"wp-block-heading\"\u003eThe big idea\u003c/h2\u003e\n\n\n\n\u003cp\u003eTo reduce the harmful health effects of sitting, take a five-minute light walk every half-hour. That’s the key finding of\u0026nbsp;\u003ca href=\"https://journals.lww.com/acsm-msse/Abstract/9900/Breaking_Up_Prolonged_Sitting_to_Improve.200.aspx\"\u003ea new study\u003c/a\u003e\u0026nbsp;that my colleagues and I published in the journal \u003cem\u003eMedicine \u0026amp; Science in Sports \u0026amp; Exercise\u003c/em\u003e.\u003c/p\u003e\u003cdiv class=\"paywall-selector\"\u003e\u003c/div\u003e\u003cdiv class=\"paywall\"\u003e\n\n\n\n\u003cp\u003eWe asked 11 healthy middle-aged and older adults to sit in our lab for eight hours – representing a standard workday – over the course of five separate days. On one of those days, participants sat for the entire eight hours with only short breaks to use the bathroom. On the other days, we tested a number of different strategies to break up a person’s sitting with light walking. For example, on one day, participants walked for one minute every half-hour. On another day, they walked for five minutes every hour.\u003c/p\u003e\n\n\n\n\u003cp\u003eOur goal was to find the least amount of walking one could do to offset the harmful health effects of sitting. In particular, we measured changes in blood sugar levels and blood pressure, two important\u0026nbsp;\u003ca href=\"https://doi.org/10.1161/CIRCULATIONAHA.109.192703\"\u003erisk factors for heart disease\u003c/a\u003e.\u003c/p\u003e\n\n\n\n\u003cp\u003eWe found that a five-minute light walk every half-hour was the only strategy that reduced blood sugar levels substantially compared with sitting all day. In particular, five-minute walks every half-hour reduced the blood sugar spike after eating by almost 60%.\u003c/p\u003e\n\n\n\n\u003cp\u003eThat strategy also reduced blood pressure by four to five points compared with sitting all day. But shorter and less frequent walks improved blood pressure too. Even just a one-minute light walk every hour reduced blood pressure by five points.\u003c/p\u003e\n\n\n\n\u003cp\u003eIn addition to physical health benefits, there were also mental health benefits to the walking breaks. During the study, we asked participants to rate their mental state by using a questionnaire. We found that compared with sitting all day, a five-minute light walk every half-hour reduced feelings of fatigue, put participants in a better mood and helped them feel more energized. We also found that even walks just once every hour were enough to boost mood and reduce feelings of fatigue.\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003eWhy it matters\u003c/h2\u003e\n\n\n\n\u003cp\u003ePeople who sit for hours on end develop chronic diseases\u0026nbsp;\u003ca href=\"https://doi.org/10.1249/MSS.0000000000001935\"\u003eincluding diabetes, heart disease, dementia and several types of cancer\u003c/a\u003e\u0026nbsp;at much higher rates than people who move throughout their day. A sedentary lifestyle also puts people at a much greater risk of\u0026nbsp;\u003ca href=\"https://www.acpjournals.org/doi/full/10.7326/M17-0212\"\u003eearly death\u003c/a\u003e. But just exercising daily may not reverse\u0026nbsp;\u003ca href=\"http://dx.doi.org/10.1136/bjsports-2020-102345\"\u003ethe harmful health effects of sitting\u003c/a\u003e.\u003c/p\u003e\n\n\n\n\u003cp\u003eBecause of technological advances, the amount of time adults in industrialized countries like the U.S. spend sitting has been\u0026nbsp;\u003ca href=\"https://doi.org/10.1146/annurev.publhealth.26.021304.144437\"\u003esteadily increasing for decades\u003c/a\u003e. Many adults now spend the majority of their day sitting. This problem has only gotten worse since the\u0026nbsp;\u003ca href=\"http://dx.doi.org/10.1136/bmjsem-2020-000960\"\u003estart of the COVID-19 pandemic\u003c/a\u003e. With the migration to more remote work, people are less inclined to venture out of the house these days. So it’s clear that strategies are needed to combat a growing 21st century public health problem.\u003c/p\u003e\n\n\n\n\u003cp\u003eCurrent guidelines recommend that\u0026nbsp;\u003ca href=\"https://doi.org/10.1001/jama.2018.14854\"\u003eadults should “sit less, move more\u003c/a\u003e.” But these recommendations don’t provide any specific advice or strategies for how often and how long to move.\u003c/p\u003e\n\n\n\n\u003cp\u003eOur work provides a simple and affordable strategy: Take a five-minute light walk every half-hour. If you have a job or lifestyle where you have to sit for prolonged periods, this one behavior change could reduce your health risks from sitting.\u003c/p\u003e\n\n\n\n\u003cp\u003eOur study also offers clear guidance to employers on how to promote a healthier workplace. While it may seem counterintuitive, taking regular walking breaks can actually help workers be more productive than working without stopping.\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003eWhat still isn’t known\u003c/h2\u003e\n\n\n\n\u003cp\u003eOur study primarily focused on taking regular walking breaks at a light intensity. Some of the walking strategies – for example, one-minute light walks every hour – did not lower blood sugar levels. We don’t know if more rigorous walking would have provided health benefits at these doses.\u003c/p\u003e\n\n\n\n\u003ch2 class=\"wp-block-heading\"\u003eWhat’s next\u003c/h2\u003e\n\n\n\n\u003cp\u003eWe are currently testing over 25 different strategies for offsetting the health harms of prolonged sitting. Many adults have jobs, such as driving trucks or taxis, where they simply cannot walk every half-hour. Finding alternative strategies that yield comparable results can provide the public with several different options and ultimately allow people to pick the strategy that works best for them and their lifestyle.\u003c/p\u003e\n\n\n\u003cp\u003e\u003ciframe loading=\"lazy\" style=\"border: none !important;\" src=\"https://counter.theconversation.com/content/197507/count.gif?distributor=republish-lightbox-advanced\" width=\"1\" height=\"1\"\u003e\u003c/iframe\u003e\u003c/p\u003e\n\n\n\u003cp\u003e\u003cem\u003eKeith Diaz is an associate professor of behavioral medicine at Columbia University\u003c/em\u003e.\u003c/p\u003e\u003c/div\u003e","databaseId":3479899,"dateGmt":"2023-02-07T18:38:26","dek":"","description":"Sitting too much can be very bad for your health. 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