Many of us spend a lot of time sitting down each day. Spending long hours in sedentary positions (i.e. sitting or lying down) can increase your long-term risk of cardiovascular disease, diabetes and obesity. You can reduce your risk by moving more regularly.

Here are some easy ways to get you moving more:

Move things further away from where you normally sit

Arrange your office, desk or home so you have to get up and walk every time you want a tea, need to print something, or answer the phone. It doesn’t matter if it’s only a couple of metres, this simple change will help you to move more often.

Take regular breaks throughout the day

If you’re sitting for long periods of time, it’s important to have regular breaks where you get up and move. You could do some stretches or walk around. If you work or live in multi-storey building, a good idea is to walk up and down the stairs.

Invest in a standing desk

Standing desks are the perfect way to give your body a break! There are many options available, including those with a sit/stand capability. Standing for intervals throughout the day is excellent for your posture and your back too. While you’re at it, aim to complete 20 squats or lunges every hour!

Do something active in your lunchbreak

Whether it’s a brisk walk, or a 30-minute restful yoga session, you’ll be thankful you did some exercise in your lunchbreak. Not only will this help improve your health, it can also help make you more productive in the afternoon.

Get active when catching up with friends and family

Organise to go for a walk or a bike ride together. You could use it as an opportunity to explore an area that you haven’t been to, or it could be on route to a café or restaurant you’re planning to eat at. You could also do a workout together – having a workout buddy can make it more fun and competitive.

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