Include Activity in your Workday

The importance of being active during the workday cannot be overstated. When considering hours spent sitting in a car, at your desk, and at home, the average American spends 13 hours a day sitting. Medical experts have started referring to long periods of physical inactivity and its negative consequences as “sitting disease,” with the risk of heart attack near the same as smoking. Sitting
too much leads to obesity, high blood pressure, diabetes, cancer, and depression.

The good news is that you can easily counteract these effects by simply moving more during the day. It may not seem like much, but just standing a little more each day tones muscles, improves posture, increases blood flow, boosts metabolism, and burns extra calories.

While it may not always be practical to go for a walk during the day, there are simple ways to make sure you are staying active:

• Set an e-reminder: Every hour, stand up and march in place for a few seconds, stretch, and sit back down.
• Take calls standing: We may not get the company to expense a standing desk, but we can all stand up to answer the phone.
• Drink lots of water: Not only is drinking eight glasses of water a day good for you, but staying hydrated will naturally cause you to take more restroom breaks, increasing your daily step total.
• Take the stairs: This is a great way to get your heart pumping. You can also get an upper body workout if you’re carrying a briefcase or bag.
• Talk face-to-face: Ignore the urge to call colleagues on the other side of the office. Start a movement by coordinating standing or walking meetings to add some steps and connect with others in  person.
• Take a lunch break: Walk to a nearby restaurant or take your brown bag outside. Resist the urge to eat sitting at your desk.
• Join the Movement Mindset: Check out for a series of yoga poses you can do at your desk.

The best way to prevent the risks posed by a sedentary lifestyle is to move! Find ways to incorporate a healthy mix of sitting,standing, and actively moving throughout the workday.

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