© Shutterstock

How is sitting dangerous? -

First of all, the more you sit, the less aerobic exercise you get, and there is a dangerously high amount of people who are not getting the recommended amount of movement for a healthy body.

© Shutterstock 

It’s a leading factor in premature death -

The World Health Organization now lists "insufficient physical activity" as a leading risk factor for preventable mortality. According to Better Health, physical inactivity contributes to over three million preventable deaths worldwide each year (which is 6% of all deaths).

© Shutterstock 

A roster of health problems -

Sitting and inactivity are associated with diabetes, cardiovascular disease, cancer, depression, blood clots, Alzheimer's disease, excess body fat around the waist, abnormal cholesterol levels, metabolic syndrome, and mortality.

© Shutterstock 

Sitting is the new smoking -

An analysis of 13 studies that looked at sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity faced risks of death similar to those posed by obesity and smoking, Mayo Clinic reports.

© Shutterstock

It doesn’t matter if you exercise -

If you’re sitting for seven hours a day then going to the gym for an hour afterward, you’re not escaping the effects. Of course exercise puts you in a better position, but the key is really to break up the long stretches of sitting.

© Shutterstock 

Stressing out your body -

Extended sitting also puts huge stress on your back muscles, joints, and spine, which affects your posture and then snowballs into even worse stress on your body.

© Shutterstock 

Sitting begets more sitting -

Data collected by the US Department of Health and Human Services found that sedentariness was increasing way before the pandemic: in 2008 the average was 5.7 hours of sitting a day, and by 2016 it increased to 6.4 hours per day.

© Shutterstock 

The easiest answer -

Stand up! Research suggests that just brief periods of standing can be beneficial throughout the day, but specifically to break up the hours of sitting.

© Shutterstock 

Or squat -

Squatting or kneeling are also great positions that counteract the effects of prolonged sitting, as they get your blood flowing and strengthen and stretch those hip flexors.

© Shutterstock 

30-by-30 -

Physiotherapist Leslie J. Waltke recommends the 30-by-30 rule, which advises people to stand up for at least 30 seconds, every 30 minutes.

© Shutterstock 

Change up your work situation -

Get an exercise ball to sit on, or get rid of a chair entirely with a standing desk! If you’re working in an office, try walking meetings and always take the stairs.

© Shutterstock 

Do these stretches for mobility -

The following are physiotherapist-approved stretches to improve range of motion, relieve tightness, and prevent muscle loss. You should do five to 10 repetitions of each, one to four times a day, and they can easily be done at your desk.

© Shutterstock 

Neck rotations -

Slowly and only as far as you're comfortable, rotate your neck left, then right, and then up and down.

© Shutterstock 

Shoulder shrugs -

Simply bringing your shoulders up and back down, then in circles forward and backward can release tension.

© Shutterstock 

Trunk rotation and side stretch -

Reach both arms up and slowly rotate your spine to the left and to the right. Then facing forward, side bend to the left and right, again going slowly.

© Shutterstock 

Gentle backbend -

Place your hands on the small of your back and gently bend your spine backward. Imagine your chest rising upwards.

© Shutterstock 

Do these stretches for muscle stiffness -

Hold the following for about 20-30 seconds, up to four repetitions each, and only with a moderate pull sensation. Relief should be immediate.

© Shutterstock 

Knee-to-chest stretch -

Sit or lie down, and gently bring one knee to your chest, and hold.

© Shutterstock 

Seated low-back stretch -

Sit down, gently bend forward, and touch the floor between your feet. You should feel your lower back. The next level is incorporating your hamstrings as you stand and reach for the floor.

© Shutterstock 

Seated piriformis stretch -

Sit on the ground, place your right foot over your left knee, and pull your right knee toward your left shoulder with your left arm. You'll feel it in your glutes! Repeat on the other side.

© Shutterstock 

Standing low-back stretch -

Stand a bit away from a chair, for instance, and rest your hands on the back while bending forward at the waist to stretch your lower back and hamstring muscles.

© Shutterstock 

Standing quad stretch -

If you can't grab your ankle behind you, you can also put your right foot on a chair placed behind you, then bend that right knee to feel the pull in the front of the thigh. Repeat on both sides.

© Shutterstock 

Do these stretches to counteract loss of muscle -

When you sit for long periods of time, your muscles weaken. Doing 10-30 reps of these exercises, one to four times a day, just three times per week, can help maintain your muscles.

© Shutterstock 

Heel raises -

While standing, rise onto your toes, hold, then lower. For an added challenge, you can use an elevated platform for a deeper dip, or go one foot at a time.

© Shutterstock 

Squats -

With your legs shoulder-distance apart, squat down backwards so that your knees don't pass your toes, then hold and rise back up while engaging your glutes.

© Shutterstock 

Wall push-ups -

Stand a couple feet away from a wall and place your hands against it just below chest level. Keeping your body straight, lower your nose to the wall, hold, and push back out again.

© Shutterstock 

Single leg standing -

Stand on one foot for 15 seconds, then repeat on the other leg.

Sources: (Better Health) (Mind Body Green) (Mayo Clinic) (Web MD) 

See also: How to stay motivated on your fitness journey

© Shutterstock