Sit at work all day? Easy ways to get moving!

A growing body of research from different organizations—including the American Cancer Society—suggests that sitting for long periods of time is linked to an increased risk of heart disease, cancer, obesity, and more.1 This remains true even if you exercise regularly.

But don’t fret! Even if you have a job at which you sit most of the day, the following are easy things you can do to spend less time sitting at work.

Start small

There are many opportunities to incorporate more movement at work. Your lunch break, for example, is an excellent opportunity to take a ten-minute walk outside or around your office. In addition, take multiple breaks throughout your day to either walk or stretch. Consider setting reminders throughout the day to take a few laps around the office or stretch your body.

Be resourceful

Stand-up desks are very useful for allowing you to switch between standing and sitting while at work. They also tend to be very expensive. If you are unable to finagle a stand-up desk, investigate if there are any spaces within your office that have high-top tables that you could use to work while standing. If there isn’t any space readily available, you may only need a few stacked boxes to imitate a stand-up desk.

Make other minor adjustments

Consider sitting less by:

  • Walking to the desk of a colleague to ask a question rather than connecting electronically
  • Standing up while on the phone by using a hands-free device
  • Walking to an eating area that is further away than your usual spot
  • Getting off a stop early or parking your car further than normal so you can walk a longer distance while commuting

Even if you are used to sitting for long periods at work, these adjustments will help you to sit less so that you can live a healthier life.

1., Don’t just sit there—stay active all day to reduce cancer risks, accessed June 10, 2015,

Sources, Don’t just sit there—stay active all day to reduce cancer risks, accessed June 10, 2015,, 10 ways to sit less at work (even if your boss won’t spring for a treadmill-desk), accessed June 4, 2015,, Sitting your life away?, accessed June 4, 2015,

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