(RxWiki News) Did you know the majority of adults spend more than half of their day sitting?
The estimation is nine hours a day.
Numerous studies show that sitting too much can be damaging to the body and may increase your risk for certain health conditions.
Most people think they have to exercise for 30 minutes to an hour straight each day to see any benefit. But even small amounts of physical activity and standing throughout the day can provide positive health benefits.
The key is to incorporate some movement — even standing — into your day to get started.
Here are 12 ways you can do to sit less and move more.
1. Start your day with 10 minutes of stretching. If that feels too much, start with 5 minutes.
2. Walk while your coffee brews. Turn on your favorite song and dance if you would like instead and start the day in a feel-good way.
3. Hold stand meetings at work. Maybe standing all day at a standing desk isn't for you, but you can add more movement to your workday without going all-in on a standing desk. Instead, just stand during meetings. The hours will quickly build up over the week. By the end of the week, you might have stood five or more hours than you would have during a normal week.
4. Each time the phone rings, stand up and walk. Ring, ring! Say hello to an easy way to add more steps to your day. For an added bonus, take your call outside. The fresh air and sun can boost your mood.
5. Stand or stretch while you heat up lunch. Waiting on lunch to heat up? Try using that time to practice standing stretches — adding even just a little bit more movement to your day can make a big difference.
6. Get a standing desk or make one. You may find it helpful to set an alarm to remind you when to make the switch from sitting to standing. There are lots of easy and inexpensive ways to turn your workspace into a standing desk. Search the Internet for one that works for you and your space.
7. Walk in place while you watch TV. If you want to take it up a notch, do lunges or squats. If you want to add some extra resistance, add some dumbbells. If you don't have any weights, you can use what you have around the house. Use cans or bags of rice or flour instead.
8. Set a timer to get up and stretch once every hour. Whether, you use your desk for some simple stretches, use the wall for standing planks or take a quick walk outside, your body will thank the break and the extra movement.
9. Stand while folding laundry. Instead of sitting on the sofa or at the dinner table, stand and use the sofa or table to hold the folded clothes instead.
10. Park your car further away. Instead of searching for the closest parking spot, find one further away — there are usually plenty to choose from! This simple trick adds more steps to your day and can easily add up.
11. Drink more water. The more water you drink, the more you will need to use the restroom. You hydrate your body and get in some extra steps.
12. Take a quick walk after dinner. Before sitting on the couch, head outside for a quick walk. Invite the whole family. Boost your digestion, spend time with the family, and get more steps in. Now that is a win, win, win!
These activities may seem very small, but over time, they will become easier to do. Before you know it, these small movements will become part of your day. And as time goes by, you can continue to build on these small habits.
Always talk to your health care provider before starting any new exercise routine.