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Sitting is killing us -

According to the World Health Organization, an estimated 3.2 million deaths can be attributed to lack of physical activity.

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Sedentary lifestyle - Most people spend the majority of their day sitting. We sit in the car or bus on our way to work and stay seated for most of the day once we get there.

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Sedentary lifestyle -

At the end of a long day, most people head home just to flop down on the couch and relax before sleeping for several hours.

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Sedentary lifestyle -

All this sitting increases our risk of diabetes, heart disease, and many other ailments.

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Sedentary lifestyle - Poor posture resulting from sitting and staring at a computer screen all day can cause back strain, eye strain, sciatica, and other bodily pains and problems.

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Short bursts of exercise - If you don't have time in your day for a proper workout, you can still stay active with the following tips and tricks.

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Stretch -

Stretching is a great way to relax and improve posture. 

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Stretch - Take several breaks throughout the day to do some simple toe touches.

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Stability ball - Forgoing the swivel chair for a stability ball can go a long way in helping you maintain good posture. It also engages you in a low-intensity ab workout whenever you're sitting down.

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Walk to the farthest bathroom - Whenever possible, use the bathroom located farthest from your desk.

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Live chat - Instead of emailing or messaging your co-workers, walk over to their desks or offices and have in-person chats.

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Park on the opposite side of the lot - Park in the farthest spot possible from the building's entrance to get a few extra steps in.

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Bike to work - If possible, bike or walk to work instead of driving or taking public transportation.

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Rent a bike - If you don't have your own bicycle, many cities now offer affordable rental bikes that you can pick up in one place and leave in another.

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Go for a walk during your lunch break - Even just a 20-minute walk can be beneficial.

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Team stretching - Schedule a few stretch breaks throughout your day. Get your co-workers on board to prevent you from feeling embarrassed while doing your stretches.

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Midday wall sits - One of the many small exercises you can do throughout the day is the wall sit. If you have to take a phone call or even just have a few minutes to spare, try holding the position for as long as you can.

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Good posture - Keep your posture in check. The proper way to sit is with your feet flat on the floor, knees bent at a 90-degree angle, and back straight against your chair.

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Stand while working - Whenever possible, stand up while you're working. This will go a long way in reducing the risks of prolonged sitting, including cardiovascular disease and diabetes.

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Use the stairs - One of the easiest ways to sneak in some exercise at work is to use the stairs instead of the elevator.

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Group run - Encourage your co-workers to join you for a before or after-work run. Running with others will keep you motivated and help everyone stay fit.

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Bathroom exercises - Whenever nature calls, spend a couple extra minutes in the stall and do some squats or wall push-ups.

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Walk breaks - Instead of sitting in the break room during your breaks and scrolling through Facebook, go for a quick stroll around the building.

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Stand while on calls - Stand or pace throughout the office while on a call.

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Standing meetings - Encourage your boss to have standing meetings.

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Lunch yoga - Gather some co-workers for a 30-minute yoga session during your lunch hour. It will relax and rejuvenate you for the rest of the day.

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Pre-cooked lunches - Making your meals at home instead of ordering takeout at work or heading to a nearby fast food joint will not only encourage you to eat healthier, it will keep you active.

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Pre-cooked lunches - Just the act of chopping vegetables, squatting to open the oven door, and walking back and forth to the fridge will keep you moving and burning calories.

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Speed walk your errands -

If you have to run an errand during the day, such as dropping off a package at the post office, speed walk and you will burn a few extra calories doing so.

See also:  The physical and mental health benefits of trail running

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