Did you know that sitting all day with no breaks for physical exercise can lead to heart diseases in the future? Scientists conducted a test where they compared transit drivers to guards. The former group spent most of their day sitting while driving a bus, while the latter stood during most of their shift. Even with similar diets, they saw that those that sat were twice as likely to get heart disease.

Sitting down means that you use less energy since your body is at rest. Research has been able to pinpoint long periods of sitting to several health concerns. Obesity is a major one with a cluster of conditions attached to it like increased blood pressure, high sugar, excess body fat around the waist and in arteries that can lead to blood clots and ultimately heart problems.

A study showed that sitting down for more than 8 hours a day with zero physical activity could bring about the same causes of death as obesity and smoking have to people. The best way to counter this is by simply introducing physical activity into your day-to-day. 1 Million people in studies showed that at least 60 to 75 minutes per day of moderately intense physical activity like running, swimming, weight lifting, circuit training, jump rope, have proven to counter the effects of too much sitting.

We think it’s best to go about this step by step by introducing small bouts of physical activity into your day with small gestures that can go a long way. You don’t need a gym membership or equipment to do these things. They can be done in the comfort of your own home or office.

1. Take a break from sitting every 30 minutes

Allow your muscles to stretch and your bones and joints to move around. It can be as simple as standing up to get a glass of water and stretching your back, legs, and arms along the way.

2. Try out a standing desk

Some offices like Google and Apple have implemented this wherein they have available standing desks to people who can work without sitting down. Even just an hour of using this can go a long way.

3. Consider taking a walk while on a call with a client

Get out of the house or co-working space your in and take a stroll outside while on a call. Not only can this help you physically, but it can also help your mental juices flow during the meeting.

4. Check out simple body exercises you can do while at your desk

There are so many bodyweight exercises you can do at your desk. And it helps even more if your desk is at home. 

5. Get regular check-ups from the doctor

Of course, it’s always important to get your blood pressure, sugar levels, and fat levels checked by a doctor to make sure you aren’t headed towards incurable health risks. The best way to counter a disease is by preventing it. Just like a car that needs preventive maintenance, so does your body. Just because there’s no pain right now doesn’t mean that you shouldn’t get yourself checked on a monthly to yearly basis.

If you’re worried about your medical bills, don’t be! Just get the proper health care provider you need and your check-ups to the doctor could be absolutely free.

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