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5 Ways to Get Moving (Without Setting Foot In A Gym)

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Researchers overwhelmingly agree that sitting for long periods of time is unhealthy, and several recent studies have linked too much sitting to an increased risk for several serious health conditions. While spending more time moving around is the obvious next step in healthier living, people who work 40 or more hours per week behind a desk are left wondering what can be done to offset all that mandatory sitting. The good news is, you don’t have to spend money on a gym membership or work standing up all day in order to avoid the health implications of too much sitting. Check out this list of 5 things you can start doing right now to get moving!

5. Set An Alarm

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If you spend several hours per day sitting down, try setting an alarm to go off ever 30 minutes to remind you to get up and move around a bit. Even a few minutes of walking around the office or stretching at your desk can be beneficial. Step outside for some fresh air, refill your water bottle, take a quick walk around the building or walk over to talk to your coworker in person, rather than sending another email. Whatever you do, make sure to leave your chair every half hour throughout the day. Just one to three minutes of movement every half hour can help offset the negative effects of sitting in a chair all day.

4. Walk Whenever Possible

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Consider having a walking meeting instead of everyone sitting around in a conference room, or ask your friend to meet you for a quick walk around the park instead of meeting for coffee and pastries. Spend your lunch hour walking around the nearest shopping center, or make a point to walk to grab a bite to eat rather than drive. The more excuses you can find to walk instead of sitting or driving the better. You don’t have to spend time on a treadmill at the gym to get in enough steps throughout the day if you opt to walk as often as possible!

3. Workout at Work

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If you have to spend most of your day sitting in a cubicle, try making the best of the situation with some mini workouts right at your desk. Most cubicles have enough room for a small strength-training workout. From squats and push-ups to wall sits or simply tapping your feet rapidly under your desk for a few minutes, you can get a pretty decent little workout without ever leaving your desk area. If you’re embarrassed at the idea of solo mini-workouts, try getting your coworkers involved in a little friendly competition! Not only is this a great way to keep from feeling like the only person working out in a cubicle, you may also motivate the whole office to be a little bit healthier.

Kara is more than just a do-it-all writer; she's also a jetsetter who has experienced cities and cultures around the world! Find Kara on LinkedIn!

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