How to add everyday movements to your sedentary life

You probably arrived at this article because you wanted to live a healthy life, rather than cure your illness after it was too late. Congratulations on your new thinking. This can pave the way for you to be your best self.

I think I have a lot of desk work and often sit for a long time. You may not want it, but as long as your schedule allows, you will be living an unhealthy life. Prolonged sitting work can be harmful to the body and cause illness.

If you want to change your 360-degree lifestyle, you need to incorporate more activities into your daily life. Even if you sit and work for a long time, you cannot help incorporating activities and movements into your daily life.

What to do to fix your sedentary lifestyle

Please acknowledge. In this era, the technology that allows you to get anything at your convenience in an instant is wonderful. But because it’s easily available, technology has made most of us a more sedentary lifestyle. We don’t move much and often sit down, so you may not notice it, but it may affect our health now and in the future. This lack of exercise contributes significantly to the spread of obesity.

This should not be taken lightly. Studies have shown that people who sit for long periods of time every day are at increased risk of heart and cardiovascular disease and diabetes. Here are some tips for staying active all day long.

1. Create an opportunity to stand rather than sit.

Sitting can help you relax, but you also need to be healthy. Be aware of the moment when you can stand instead of sitting, or display a sit stand (sitting / standing) reminder on your mobile phone. Why not stand for a few minutes, whether you’re watching TV, attending a meeting, doing desk work, or watching the Internet. An increasing number of companies are introducing standing desks in their offices. Research has shown that this type of desk reduces employee stress and increases productivity, which is also beneficial to you as your employer. FlexiSpot is an ergonomic company with many standing desk options.

Statistics show that people who want to maintain their energy levels should exercise every 90 minutes. Manage your resources to keep your head fresh and efficient. Take a break and let’s get out of the garden. Walk around. Go up and down the stairs. Do push-ups and make plans during the lunch break. Make a meal.

2. Schedule productive time

You may have already been sitting for a long time, eliminating the need for daily chores and activities. For example, instead of making a meal, buy a ready-to-eat menu and warm it up for a supper. Get rid of this routine and take the time to learn new recipes. The internet is a treasure trove of recipes and you may be able to make dreamy meals. Now is your chance to prepare a nutritious meal from scratch. Whether it’s a dance class, a live stream of Zumba sessions, or a free workout video that you can access at any time. Do household chores or take a walk in the neighborhood (following the new Corona Health Protocol, of course). There are many other activities to actively move your body.

3. Take frequent breaks and don’t stare at the computer screen for a long time.

Taking a short break is not a bad thing and can help you be more productive. I want to improve blood flow and circulate, so please stand up and stretch or walk around. If you’re too busy with work, it’s easy to forget. Set an alarm and don’t forget to take a stretch break. Try standing yoga poses such as squats, lunges, push-ups, and planks. These exercises have the effect of improving blood flow. It’s easy for those who work from home, but it can also be done in a quiet corner of the office. When watching TV, it’s a good idea to stand up during the commercials. At work, do not stare at the computer screen for a long time and secure a certain amount of time. Get up and drink water. Go out a little and walk around. Send a message to a colleague. In addition to reminding your cell phone, you can also stick a sticky note on your computer screen to encourage you to take a screen break.

4. Upgrade your workstation to suit your needs

There are many benefits to switching to a standing desk. As mentioned above, FlexiSpot has a wide variety of standing desks. Another piece of ergonomic furniture is also on sale. You can also sit on a treadmill or fitness ball under your desk.

The height-adjustable desk is ideal for switching from sitting to standing during work. You can also perform normal computer work while standing.

5. 5. Add sitting exercises to your work routine.

There are exercises that you can do while sitting. You can also cross your fingers, point your palms out, stretch your arms, and rotate your shoulders and spine. This can be done in just a few minutes.

The negative effects of a sedentary life

Many people know that a sedentary lifestyle has a negative impact on health. Such lifestyles are associated with different cultures and are common in many countries as causing chronic health problems.

Sitting for long periods of time is known to cause health problems such as obesity and metabolic syndrome (a disease characterized by high blood pressure, high blood pressure, excess body fat around the waist, and high cholesterol levels).

If you live a sedentary life, you will experience various disorders in your body. Here’s a list of what happens:

1. There is a high possibility of gaining weight because the amount of movement is small and the calories that are eaten are hardly consumed.

2. Since muscles are not used, muscle strength and physical strength may decrease.

3. Bones may become weak and minerals may be lost.

4. Metabolism may be impaired, making it difficult to break down fats and sugars.

5. You may not notice any visible damage, but your immune system may not function properly and your blood supply may not be at normal levels.


Start slowly but surely. Especially for those who have been lacking in exercise for a long time, gradually incorporate exercise and activities into your life. By continuing, you can increase the amount of exercise. The more exercise you have, the better. But even if you can’t do a lot, don’t overdo it. Doing something is better than doing nothing. If you do your best, you will eventually reach the level you want. The goal is to get the recommended amount of exercise for your age and health.

There are many ways to exercise. You need to choose the one that suits you. Remember that no matter where you work, there are many ways to casually incorporate exercise into your life.

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