Sitting has been linked to smoking in regards to how much damage it can cause to the body.

Almost all of us could benefit from sitting less during the day. There are many ways you can shift your routine to spending more time on your feet. Take a look at the following suggestions and try to find at least one or two options that you can start incorporating into your day.

Here they are:

1. Set a timer at work to remind you to stand up and move around for at least 2 or 3 minutes every hour. Even if this just means going to the toilet or walking to a colleague’s office and standing as you discuss work, this can add up quickly throughout the day.

2. Get a variable desk. Your employer might not be willing to invest in the health of their employees. But if you work from home, it might be a good idea to get a desk that can move up and down, to allow you to either sit or stand while you work. This can dramatically reduce the time you spend sitting. Just be sure to slowly adjust to standing more often, rather than suddenly forcing your body to stand for an entire 8-hour work-day when it is not accustomed to it.

3. Pace around the room when you are on the phone. This will not only improve your health, but studies have shown that by doing this during the business call, can make you sound more personable and likeable.

4. Take a walk during your breaks, even if it is just around the office for 5 minutes at a time.

5. Of course, you have heard suggestions to park your car further from your destination and always take the stairs. These are good suggestions.

6. At home, find excuses to move around at least every hour. Space your housework out throughout the week so you are doing some each day, rather than packing everything into one exhausting day of cleaning and chores.

7. Walk to the furthest bathroom in your house, instead of the closest.

8. While you are watching your favourite television show, rotate sitting and standing between each commercial break, or do it every 30 minutes or so.

9. Establish either a morning or evening walk around the block to help relax and loosen up your body. Better yet, try getting in a short walk both morning and night.

10. Get off the couch to play with children, grandchildren or pets for a few minutes every day. If you prefer, have a playlist of your favourite feel-good songs and do a little dancing by yourself or with your significant other.

If you want to learn how to get fit and healthy in your own home, you’ll find plenty examples for the home exercises in my book Get Fit and Healthy in Your Own Home in 20 Minutes or Less, which is available on Amazon BUY NOW

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