We all sit down whether it’s for work, relaxation, school, or even for the bus stop. It is normal but sitting too much and for too long can actually hurt your health more than you think. According to an article posted on the Insider by Kevin Loria, “A sedentary lifestyle isn’t just bad for the waistline and the heart, though it certainly can cause problems there. Sit-ting for too long is also associated with weakening of the brain in areas associated with memory, increased risk for cancer and diabetes, and overall increased risk of an early death.”

But before you start taking all your ZOOM work call from the indoor train-er, there’s good news. It is possible to help counterbalance some of the health risks of sitting for hours with an exercise routine. Here are some easy steps you can take to undo the harm of sitting in front of your computer.

Think About the Benefits
We all know that no physical activity is unhealthy, but that doesn’t mean you need to work out all day. A study, published British Journal of Sports Medicine, has found 30 to 40 minutes per day of “moderate to vigorous intensity physical activity” could counteract the negative health effects of sitting still for 10 hours. So, whether it’s walking, yoga, playing with the kids or whatever you like can make up for all of that time sitting at the of-fice or between zoom calls and, leads to a longer life.

TIP! Getting those few minutes of exercise not only helps you physically but it makes you feel better mentally.

Do What you Love
Find activities you love that give you the cardio effect that is raise your heart rate and get you sweaty. It can be a workout session, gardening, biking, walking around the neighborhood or better yet just running up and down the steps.

Workout in Small Chunks
Okay okay, I hear you- you cannot find an hour to workout everyday. You can work out in 10-minute chunks. It all adds up. Maybe you wake up a little earlier than normal to get a short workout in, start biking instead of driving, park your car further away from entrance, and log into the virtual work outs on the lunch break. On busy days when you can’t workout at all, make sure to stand up every 20 to 30 minutes to stretch your legs.

Find a Buddy!
Almost every fitness trainer says it but it’s true, getting a buddy is one of the best way to get motivated and find a routine that works best for you if you have trouble getting into routines (and sticking with them).

Whether it’s a neighbor that might have the same work schedule as you, a friend, or even coworker don’t be afraid to ask people and find someone to help you get up because trust me I’m sure they want someone to help them get up as well.

More than 80% of Americans are sitting almost all day every day. Yes! It’s scary. Isn’t it? If you are a part of the 80% simply make a point to get up every hour or so and spend a few minutes walking around or stretching. Remember to inspire others to get up too!