Most people spend too much time being sedentary. Have you ever thought about how much time you spend sitting during the day? Even if you do spend time exercising, being sedentary for the majority of the day still has negative consequences on your health. When you sit, your entire body slows down. Your muscles become inactive, so they burn fewer calories. Inactivity causes your blood circulation to slow, resulting in a buildup of fatty acids. The cumulative effects of inactivity can result in high blood pressure, elevated cholesterol and glucose, and excess storage of abdominal fat, and may increase the likelihood of developing blood clots and certain types of cancer. Try these tips to help you stay active.
- Check out this infographic for motivation.
- Get up to relay a message to a co-worker rather than send an email.
- Stand while talking on the phone.
- Walk the longer route to the bathroom or break room.
- Set a reminder each hour to stand in place, stretch or take a quick walk around the office.
- Stretch it out. Get up from your desk and take a stretch break. This yoga sequence is perfect to do at your desk!
- Split up office errands. If you have to give a file to someone in accounting or you need to drop off a package to be shipped, make several trips throughout your day.
- Don’t sit during your whole lunch break. Instead of sitting for your allotted lunch hour, take some time to eat for the first half and then squeeze in a short walk during the second half. Walk outside if the weather is pleasant, or take a walk inside the building. Can’t get outside? Eat while standing!
- Park as far away from the building as you can.
- Pick up the pace while walking to meetings.
- Take the stairs rather than the elevator.
- Tag along with a colleague. Take a stroll to the break room with a buddy. This is a quick and easy way to incorporate more physical activity in your day.
- Stand the entire time you wait for your meal to finish cooking.
- Take a walk after dinner.
- Use commercial breaks as exercise breaks.
- Sit on a stability ball rather than the couch.
- Get up and stretch after reading a chapter of a book.
- Stand while playing video games.
- Perform light exercises while cooking dinner.
Reducing sedentary behavior is just as important as getting regular exercise! Get up and keep moving.
