You’ve probably heard that too much sitting can cause health complications and may even shorten your lifespan. But if your daily life requires a lot of sitting and just doesn’t include an office full of treadmill desks, you can still increase your fitness by finding other ways to spend more time on your feet.

A recent study determined that simply walking for only two minutes each hour can make a significant difference in your health. That is very good news for those who find it difficult to keep up with the minimum amount of physical activity that health experts recommend. For example, the American Heart Association suggests at least one hundred and fifty minutes a week of moderate-intensity exercise, or maybe seventy-five minutes of vigorous physical exercise.

There are many practical ways to overhaul an inactive lifestyle. Try out these recommendations for brief walks along with other ideas to spend much less time sitting.

Some of the Benefits of Walking More

1. Strengthen your heart. Sitting down for long periods slows your circulation and speeds up muscle loss, both of which take a toll on your heart. Physical activity actually reverses some risk factors for heart disease.

2. Avoid illness. Prolonged sitting has also been associated with diabetes, cancer, and other conditions. A daily walk could mean fewer doctor visits and related costs, and extended years.

3. Lose excess weight. Obviously, you burn more calories jogging than you do resting on the couch. Consider just how much better you will look and feel when you stay trim. And, healthy exercise is safer than crash diets, which can do more harm than good if they don’t provide proper nutrition.

4. Enhance your mood. Too much sitting can affect your mind as well as your body. Raise your spirits with mild exercise. You may find yourself thinking more clearly as well.

Suggestions for Two-Minute Walking Breaks

1. Break up tasks. Divide your assignments into 60-minute segments with two-minute walks in between. That’s about as long as most adults can concentrate anyway, therefore you may even improve the quality of your work.

2. Create triggers for your walks. If you tend to lose yourself in the flow of your tasks, develop signals to prompt yourself to stand up. Maybe you’d like to program an alarm on your computer or to time yourself according to your favorite podcast or radio program.

3. Engage in some other light activities. Any non-strenuous task can be substituted for a walk. Get up and tidy a room, or do a few leg raises. If you are at home, you could weed the garden, go out and get the mail, or even just dance a few steps. If you are at work, walk to the coffee pot or restroom and back.

4. Talk with your boss and coworkers about the issue. It may help to let others know in advance why you’re changing your routine. They may even want to join you.

 

Some Other Ways to Reduce the Risks of Prolonged Sitting

1. Exercise regularly. While regular two minute walks are a good start, there are even more advantages to additional exercise. More intense workouts will help to strengthen your cardiovascular system, thicken your bones, and sharpen your mind.

2. Eat a balanced diet. Research has shown that adults who sit more are more likely to snack more. Drinking a glass of water or tea often, to curb your appetite. Prepare healthy food snacks that you can nibble on anywhere, such as yogurt or peanut butter on apple slices.

3. Stretch your hips and back. Sitting puts a lot of pressure on your spine and hips, which can lead to lower back pain or even Sciatica. Stand up and gently stretch every hour. Bend forward, keeping your torso close to your legs. Raise one leg, bend your knee, and gently press your leg across the front of your body.

4. Turn off the TV. Do you sit in front of the TV in the evening even after sitting at your desk for eight hours? Find other activities that you will enjoy after work. Walk your dog, visit the gym or go out with friends instead.

You can keep your desk job and still take care of your body and mind. Strategic breaks and other healthy habits will help you to live a longer.more active, and happier life.