With the increase in technology and computer-based work, most people spend their day sitting in front of screens.

Unfortunately, prolonged sitting is linked to numerous health problems, including obesity, diabetes, reduced life expectancy, and increased risk of certain cancers. However, the good news is that staying active and avoiding prolonged sitting is possible with a few simple steps. In this article, we provide tips on how to stay active throughout the day and avoid prolonged sitting.

1. Take Frequent Breaks

One of the easiest ways to avoid prolonged sitting is to take frequent breaks. Whether you take a walk around the office, stretch or do some light exercises, taking a break every thirty minutes can help you stay active and improve your posture.

2. Use a Standing Desk

Standing desks can help break up prolonged sitting times during work. Standing for a few hours a day, instead of sitting, can also help with weight loss, reduce the risk of obesity, and improve insulin sensitivity.

Standing also provides the opportunity to stretch, which is beneficial for reducing tightness and improving posture.

3. Take the Stairs

A simple way to increase your activity is by taking the stairs. Taking the stairs instead of the elevator will help you increase your heart rate, burn calories, and strengthen your legs and glutes.

Climbing stairs regularly can also have positive effects on your cardiovascular system and your overall health.

4. Join a Fitness Class

Joining a fitness class like yoga, Zumba, or Pilates is an excellent way to stay active, improve flexibility, and have fun.

Additionally, you can make it a social event by inviting friends or joining a group class, which will keep you motivated and accountable.

5. Do Some Desk Exercises

Desk exercises are great for those who don’t have access to a gym or need to stay seated for long periods. For example, Seated Leg Raises, Shoulder Blade Squeezes, or Arm Circles are easy to do and effective for activating your muscles.

Doing some desk exercises can help reduce the risk of back pain and helps you break up the day’s sitting time.

6. Walk During Your Lunch Break

Walking during your lunch break is an effective way to stay active during the workday. Taking a short walk outside to move your muscles, enjoy fresh air, and get needed sunlight can be very beneficial for your health.

Walking also has a positive impact on your mental health by reducing stress levels and improving mood.

7. Monitor Your Sitting Time

Tracking your sitting time is essential to understand how much time you spend sitting every day, and make small changes to increase your activity.

There are many apps available that can help you track your daily sitting time, remind you to take breaks, and plan activities throughout your day.

8. Move When Watching TV

Watching TV is a leisure activity that often involves a lot of sitting. However, engaging in activities like stretching, planks, or jumping jacks during commercials can make a difference.

Using a stationary bike, doing some floor exercises or even standing while watching TV can help you move more and stay active.

9. Make Small Changes

Staying active and avoiding prolonged sitting can seem overwhelming, especially if you have a sedentary job. However, incorporating small changes, like standing up and taking frequent breaks, is an easy way to start.

Breaking up long periods of sitting with exercise and activity is linked to significant health benefits.

10. Be Creative

Increasing your activity and avoiding sitting for long periods requires creativity. Experimenting with different activities, incorporating small changes and being aware of your sitting habits, can help you make that change.

It could be dancing, gardening, running up and down the stairs, or juggling a football.

Conclusion

Staying active and avoiding prolonged sitting is essential for your health. Incorporating small changes in your daily routine, like taking frequent breaks or joining a fitness class, can significantly help you improve your health and wellbeing.

Remember to be creative, track your sitting time, and be consistent in making small changes. By following these steps, you will have the best chance of achieving a healthier, more active lifestyle.