After 30 minutes of sitting, our metabolism slows by 90%.

We get bad cholesterol (LDL or low-density lipoproteins) building up in the arteries (among other things).

After 2 hours of sitting, good cholesterol (HDL or high-density lipoproteins) drops by 20%.

Good cholesterol helps clear out the bad stuff. So less of the good accelerates the build-up of the bad.

Now, the good news. Getting up and moving/walking around for 5 minutes is the tripwire to reverse it.

Here’s the thing…

Heaps of everyday athletes are desk workers. And we want our metabolisms mowing. The alternative comes with an endless list of health and performance risks (decreased energy, mood, focus, weight gain, stress, chronic disease…).

So if you have a desk job, picking up one or both of these habits could be a game changer:

• ⏰ Set a timer to have a short break and get on your feet every 30-60 mins‍
• 🧍 Get a stand-up desk (10 mins of standing every hour is equivalent to running 4 marathons a year!). I use one similar to this.

And if you’re organising your spine to sit properly, this break will be a great way to reset it.

This stuff sounds so simple it’s stupid – an easy way to maximise your performance.