Ready to Rise Up Against Sitting Disease?

It is essentially a modern crisis: We are sitting way too much.

Did you know that most of us sit for approximately 13 to 16 hours each day? If you break that down, it looks something like this: two hours for eating, one hour for commuting, seven hours (or more) at work every day — and three hours sitting at home.

That is just far too much immobility for our bodies.

Staying glued to our seats is making us prone to more sickness than the generations before us. A lack of physical activity can cause obesity, diabetes, high cholesterol, heart disease, back pain, colon cancer — and depression. All of these conditions can be caused by a sedentary lifestyle.

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The human body was not designed for a sedentary lifestyle — we need to keep moving to stay healthy. Generations ago, we had to find food, create our own housing, and clothe ourselves all by hand. Today, we sit on the internet and in front of the television. We sit at work in front of screens or in meetings or at our desks. We take the drive-through option at fast-food restaurants, we do our banking online, and we order food “in” rather than going out to get it.

Related: Six Sensible and Savvy Ways to Cut Your Anxiety

Because of convenience, we stagnate and don’t feel the need to move around. So what can each of us do to remedy this “sitting” situation?

Start off simple by standing up more often. This can tone muscles, improve your posture, increase blood flow — and burn more calories.

Take the stairs rather than an elevator (within reason, of course). You’ll get your heart rate up and your blood flowing.

Stop watching television — or at least move around while you do. Why not try a physical activity such as tai chi or yoga? You’ll move your hands and feet — and you’ll stretch, too. You’ll find that you will have more energy throughout the day by doing this.

Related: What if You Don’t Have Time for Exercise?

When you talk on the phone, stand up — don’t sit or lie down. Everything counts, and you’ll be amazed at how much stronger you’ll feel by even standing a bit longer each day.

Also, park farther away from your destination. If you’re at the mall, don’t always worry about getting a close spot. And if you are grocery shopping, park a bit farther away than usual. Every step matters, and this is a great way to get your extra steps in.

If you stop using the leaf blower in your yard and start raking and sweeping, you can burn about 50 calories an hour, surprisingly. Plus, you’ll be reducing noise and possibly fuel pollution.

Once you get the hang of it, there are so many ways to simply stand up each and every day. These are quick and easy changes that take little effort, yet the payoff is huge. Also, encourage others, such as your friends and family, to do the same. It’s fun and easy, and before you know it — you’ll be on your way to being more active.