Read This Standing Up

While you’ve all heard by now sitting is the new smoking, I hope this post helps you better understand the long-term and devastating effects of sitting. I’m often amazed at how hard many people work at the gym in the morning before work, then sit all day long.



Imagine three people: one sits all day long (14 hours) crashing on a huge project with time for only bathroom breaks; another sits all day (14 hours) yet takes an hour to pedal a stationary bike in the company gym downstairs; and, last, someone who works seated for those 14 hours yet accumulates 6 hours standing or strolling at a metered pace.

Do you think there’s any difference in the effects on their long-term health?


The latest study from the University of Maastricht is alarming. The negative metabolic, heart health, insulin resistance, and cholesterol levels changed markedly more for the person who worked for four days for 14 hours straight. Just four days…

The insulin and cholesterol levels for the person who exercised lightly for one hour of the 14 were better than the person who sat all day. Yet, sadly, the heart health was the same as the person who sat uninterrupted (except bathroom trips) all day.

The person who stood or strolled fared markedly better than the other two cases in terms of heart health indicators, metabolic profile, and their muscle tone. Standing causes the recruitment of more muscle contractions throughout the day and busy muscles burn blood sugar for fuel keeping insulin levels steady. Contracting muscles also release chemicals that can reduce bad cholesterol.

For those of you who spend much of your days driving, driving is sitting. Take breaks. When you go to the store, park far away from the entrance. When you pick up your kids from school, park further away. When you must be in the car for more than an hour at a time, stop for a 2-5 minute break. When you brush your teeth, stand on one leg. When you see a park playground, go play!

So, there you go, again. Moving is always better. Always…


  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home. After spending 15 years developing her own personal definition of wellness and watching literally thousands struggle with theirs, in 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Today, “FOR” is home to more than 250 clients, 12 instructors, and hundreds of inspirational success stories. She is passionate about helping others view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of a 4-5 hard workouts per week to some days getting in her 10,000 steps and her 7.5 hours of sleep and her beloved 5-Minute Flow. Now, she believes the most important ingredient is making small changes for big results, even if it’s only for five minutes a day. Adrien works daily to help clients understand that the three most vital components of any effective fitness program are consistency, sustainability, and fun. Adrien believes we all benefit from being curious about our bodies and our health and that change, or improvement, is always within reach despite what your “inner voice” or others may tell you. She believes her vocation is to help Alexandrians learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness and listening to FOR client’s success stories. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Fitness on the Run is Fitness for Life. Combining a focus on strong bodies and strong minds with a robust wellness education program and unparalleled personalized attention, we provide fitness for health, longevity and functionality.

Fitness on the Run
210 N Lee St.,
Alexandria, VA 22314

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