7. Make a change!

By now you know that long periods of sitting can have a huge impact on your life, ­and not only in muscle and disk degeneration! Too much unbroken time in a seated position is also associated with diabetes, cardiovascular disease, colon cancer, and death, even for those who exercise at other times of the day!

So what’s the solution? Last time I talked about “taking a break” from sitting. Today I am making recommendations for tiny lifestyle changes that will give you opportunities to move throughout the day.

Changes at work:

Park near the back of the parking lot or go out a less direct exit from your metro stop.

Drink from a small water cup. Then, as soon as it is empty, get up, walk around the room, and refill it.

Stand during meetings.

Take the scenic route to the bathroom or even use a restroom on another floor, ­taking the stairs, of course!

Try a height adjustable sit-stand desk.

Enable a reminder on your phone or computer; when it dings, get up! There is even free computer software that will dim the screen at set intervals to compel you to get out of your chair!

Move your trash basket away from your desk so you can walk your trash to it.

Choose a restaurant for lunch that is a bit further away.

If you brown bag your lunch and eat at your desk, take advantage of the time you saved by taking a walk around the floor or the block! (Not by checking Facebook or playing games on your phone!)

Changes at home:

Stand up during commercials (you’ve seen them too many times already) or between video game matches and do something productive! (Like take out the trash, rinse a few dishes, or move a load of laundry. See “Break it Up!” below for more suggestions.)

Keep a list of these little “during the commercials” tasks somewhere out of reach (on the coffee table, kitchen counter, or white board) so you’ll need to walk over to read it.

Move your phone out of reach, so if it rings or beeps you have to get UP to answer or check it.

Walk to the furthest bathroom instead of the closest one.

Next time:” Loosen it up!” (A few stretches to do during those little breaks.)