Think back to yesterday and add up how many hours you spent riding a chair at your desk. For most of us, the answer is probably too many.
Research links prolonged sitting to an increased risk of heart disease, diabetes, obesity and other health concerns. What’s even scarier is that even people who exercise regularly can still experience the negative effects of sitting for too long.
The good news? Small changes throughout the workday can help you move more and sit less. Here are 10 simple ways to get started.
- Set a Reminder to Move
We’ve all had those days when we sit down to work, glance at the clock and realize three hours have disappeared. Setting a reminder to move every 30 to 60 minutes can help break that cycle. Apps like Stretchly, Workrave and Time Out will provide gentle reminders to stand, stretch or take a short walk.The movement break doesn’t need to be long. Even a few minutes can help interrupt extended periods of sitting. - Have Walking Meetings
Not every conversation requires a conference room. Walking while you talk can add movement to your day without requiring extra time on your schedule. As a bonus, some people find that moving around helps them think more clearly and stay focused during longer conversations. - Alternate Between Sitting and Standing
Standing desks have become increasingly popular. Adjustable desks and desktop converters make it possible to alternate between sitting and standing throughout the day. The goal isn’t to stand for eight straight hours. It’s simply to change positions regularly and avoid remaining in one posture for too long. - Try a Walking Pad
Desk treadmills and walking pads have become a favorite tool for many people. Products like WalkingPad and UREVO allow people to walk at a slow pace while reading emails, attending virtual meetings or completing routine tasks. - Park a Little Farther Away
It sounds simple because it is. Parking a little farther from the entrance adds a few extra steps to your day without requiring any extra planning or special equipment. Over time, those steps add up. - Take the Stairs
Skip the elevator. Stair climbing provides a quick burst of activity and helps break up long stretches of sitting. It’s one of the easiest opportunities for movement that many workplaces already provide. - Walk Instead of Sending That Email
Need to ask a coworker a quick question? Walk to their office instead of sending an email. You’ll get a few extra steps, enjoy a brief change of scenery and probably have a more productive conversation in the process. - Use Your Lunch Break
Many of us eat lunch at our desks. Instead, consider taking a short walk after your meal. Even 10 to 15 minutes of movement can boost energy levels, improve your mood and provide a mental reset before tackling the rest of the afternoon. - Stretch Your Tightest Muscles
Hours spent sitting can leave hips, hamstrings, shoulders and the upper back feeling stiff and uncomfortable. A few minutes of stretching throughout the day can help relieve tension and improve flexibility. - Let Your Water Bottle Do Some of the Work
Keeping a reusable water bottle nearby encourages hydration, but it also creates natural opportunities to move. Every refill means another trip across the office. Every trip to the restroom means a few more steps. Small habits like these may not feel significant in the moment, but they contribute to a more active day.
Staying active during the workday isn’t meant to replace regular exercise. A lunchtime walk won’t get you ready for a triathlon. But those small choices can complement the healthy habits you’re already trying to build.
Improving your health doesn’t always require a dramatic lifestyle change. Sometimes it starts with something as simple as standing up, taking a few extra steps and remembering that our bodies were designed to move, not sit.
