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Did you know that over 80% of all US jobs are predominantly sedentary? For the typical person, more than half of their day is spent sitting. The normal office worker sits close to 15 hours every single day. And for those of us who now work from home, the time we spent walking from our car to the office, walking upstairs, or even just longer walks to the bathroom, are now gone. What impact is this having on our health and wellness?

Sitting or leading a sedentary lifestyle puts us at greater risk of obesity, high blood pressure, high cholesterol, stroke, and heart disease. It’s why doctors now label excessive sitting as the “sitting disease” and say that sitting is the new smoking. With that in mind, it’s more important than ever before that we take proactive measures to plan movement and exercise into our day to protect our health and wellness.

Since our days are so jam packed, anything left unplanned or unscheduled will usually fall by the wayside, even when we have the best of intentions. That’s why it’s so important to plan movement into your workday and exercise into your daily routine. What are some ways you can accomplish this?

Setting a timer will ensure that you are nudged to get active throughout the day. Studies show that moving every 90 mins helps to shift our energy levels. Managing your energy is the most important thing to keeping your mind fresh and active at work. So, when the timer goes off, head out for a walk around the office or even better, go outside and take a walk around the block or to a local coffee shop.

When walking to your office, to the bathroom, to check the mail, whatever you might need to do during the day, take the long way. This is especially helpful if you work from home or in a small office. To make sure you get enough movement into your day, look for ways to get some extra steps in and spend a little more time away from your screen. This allows you to stay active while working, so look at it as getting paid to stay healthy!

Sitting is the new smoking and the damage it does to our health is immense. Consider investing in a standup desk or consider talking to your manager about being able to expense one. Working on our feet improves our posture, circulation, and alleviates the effects of sitting. And you don’t need to stand all day long to benefit. Alternate between standing and sitting every 30-60 mins or between calls and meetings. If you’re standing while in a meeting, try to pace or walk around your home or office a bit. Notice how much more alert you feel during the day. Reflect on if the pain you might have experienced in your back, neck, and hips has started to lessen.

If you get a longer lunch break, why not add some work-out time in? You can take a long walk, go for a quick jog, or take a fitness class nearby or at home. This is a great way to break up the day, get the creative juices flowing, and have you feeling refreshed and ready to finish your workday.

Everyday plan for structured exercise of at least 30 minutes of moderate-intensity aerobic training. Consider if it’s easier for you before or after work and make sure to do it. Block off time in your personal or work calendar to make sure to protect that time and set yourself up for success. Don’t wait until you feel motivated to exercise. Exercise and then you will feel motivated! Mood follows action, so get moving and you’ll feel ready to conquer the day.

Improving a sedentary lifestyle takes some conscious effort at first, but the value of being more physically active is worth it for all the benefits it brings. Whether you're stuck at a desk all day or just struggling to get motivated and exercise, try to implement one or two of these suggestions and notice how quickly you start to feel healthier. Connect with us on LinkedIn to share how you stay active in a sedentary environment!