Did you know there’s an effortless way to reduce your risk of developing heart disease, diabetes, stroke, high blood pressure and high cholesterol? Just get o­ your butt.

Sitting for extended periods has become the norm for many of us, whether it’s at work or at home. But research shows that spending too much time in a chair can have a negative impact on our health, increasing risk for obesity, heart disease and diabetes.

And it isn’t natural. The body is designed to be upright, and research shows that many of our bodily systems function more effectively when we are. Regular movement is important for the maintenance of energy, endurance, and bone strength. So, when we sit for prolonged periods, our large leg, and gluteal muscles, which are responsible for walking and keeping us stable, can weaken over time

What you can do

  1. Stretch

If you can start your day with some stretching, you’re already on the right track. Stretching promotes flexibility and mobility in muscles and joints. It also increases blood flow and oxygenation in the body, which can reduce the risk for cardiovascular disease. Then make it a routine to take a few minutes every hour to stand up and stretch your legs or do a few stretches after work. By making stretching a habit, you’ll not only counteract the effects of being too sedentary, but you’ll also improve your overall health and wellbeing.

  1. Stand and work

Perhaps you’ve seen those movies where executives take their meetings on a treadmill. It’s a good idea. So is using a standing desk. Sitting for extended periods can lead to a range of health problems, including back pain, poor posture, and reduced circulation. A standing desk allows you to work while standing up, which can improve your posture and increase blood flow through the body. Standing desks have also been shown to boost energy and productivity. Just ensure that the desk is adjustable, so you can switch between sitting and standing, as needed. It’s also important to choose a desk that is ergonomically designed, to ensure that you maintain proper posture while working. And be sure to ease into using your standing desk gradually, starting with short periods of standing, and gradually increasing over time.

  1. Take meetings on the go

Some people have even started walking with their colleagues during meetings, rather than sitting in a conference room.

Bottom line

If you do choose to sit and work, make a point of standing up every 30 minutes. The same goes for when you’re watching TV or talking on the phone. Look at your typical day and find times when you can work in more movement, to get the blood flowing. Take morning or afternoon walks, go hiking on weekends, try a new sport, take the stairs rather than the lift, and walk wherever possible. Small changes can make a significant difference in the years to come.