I’m sure most of us are aware that sitting all day is bad for you. Studies have connected sitting with a higher chance of heart disease, diabetes and high blood pressure. It is recommended to move from a seated position every 30 minutes. But when your job is mostly computer work, it’s difficult to find the time. Even if you plan on moving every 30 minutes, it’s easy to lose yourself in your work. Before you know it, it’s the end of the day and you’ve barely moved. You probably feel tired and groggy. Give yourself energy to make it through the day and decrease your chances of a life-threatening disease through the following tips.

• 1. Stretching

• 2. Sit-Stand Stations & Alternative Seating

• 3. Make the Most of Your Lunch Break

• 4. Change the Way You Work

Stretching

Stretching is a practical way to make sure you’re moving every 30 minutes. You don’t even have to get up from your chair. So, if you can’t afford to ditch the desk every 30 minutes, these stretches will help you feel awake and focused in no time. For additional work stretch ideas, go to Healthline.

Triceps:

• 1. Raise one arm and bend elbow
• 2. Use your other arm to pull elbow behind your head
• 3. Repeat on the other side

Shoulder:

• 1. Interlock your hands behind your back
• 2. Raise your arms behind you as far as they reach
• 3. Move your head down, up and side to side

Hip:

• 1. Sit low in your seat
• 2. Lean back and pull your knee up to your chest
• 3. Repeat on the other side

Shoulder Shrug:

• 1. Raise your shoulders to your ears
• 2. Repeat as many times as you’d like
• 3. Roll your shoulders forward and backward

Upper Trap:

• 1. Place your hand over your head near your opposite ear
• 2. Pull your head toward your arm
• 3. Repeat on the other side

Sit-Stand Stations & Alternative Seating

Invest in a desk that can be raised and lowered throughout the day. It’s a tool that can gradually help you stand more and sit less.  Start out by standing for 20 minutes per day and build up from there. Another option is to use alternative seating. A leaning seat or an exercise ball encourage you to engage more muscles throughout the day and increase your balance.

Make the Most of Your Lunch Break

Take advantage of your full lunch break. Go on a 30-minute walk with coworkers or take advantage of a nearby gym. Whatever you do, don’t eat lunch at your desk. If you only have time to eat, make sure you walk down the hall to the break room.

Change the Way You Work

Every little bit of movement really does help. Think of creative ways that you can sneak in extra steps. Call a client on a walk or go to a coworker’s desk instead of sending an email. The more often you can break up sitting with other activity, the better off you’ll be.