We all know that physical activity is really important. But with most of us sitting 8 hours a day, our health is in crisis. And the statistics prove it. Sitting over 6 hours per day increases your risk of death by 40% versus those that sit 3 hours a day. Sitting for long periods of time is also associated with increasing the risk of diabetes, cardiovascular disease and of course weight gain.

With our current lifestyle consisting of rolling out of bed, grabbing a cup of coffee, getting in the car in a garage, sitting in traffic, parking in another garage, taking the elevator to cubicle, refilling your coffee mug, sitting at your desk and never even getting a breath of fresh air. It’s no wonder America is over stressed, out of shape and in poor health!

Even if you workout (i.e. run) in the morning, you still need to be active throughout the day. Because as soon as you sit down the electrical current in your legs shuts off. Not a good thing! And the enzymes that help break down fat drop by 90%! If that doesn’t motivate you to get moving, I’m not sure what will.

Here are 10 simple ways to being more active:

1) Set your alarm to go off on the hour every hour during the day. If you do have a 9-5 job, set your smartphone alarm or timer to go off every 50 minutes. For the remaining 10 minutes, walk around the office or outside.

2) Walk and talk! Have a phone call to make? Walk and talk! This is one of my personal steadfast rules. If I’m talking, I’m walking. It’s amazing how many steps you can take while on the phone! If you are a manager or leader in any capacity, have active meetings. Get outside! Walk to a nearby park. If in a boardroom have the team get up and walk around. Not only is this good for everyone’s health, it’s good for helping people to think.

3) Purchase a pedometer or fitness tracking wrist bracelet like Jawbone UP, Fitbit, Nike FUEL. These are fantastic tools to help keep you motivated and accountable. There is something so rewarding to seeing how many steps you took in a single day!

4) Instead of watching TV, walk or run! If your nightly routine involves sitting on the couch for a few hours watching TV, you have time to be active. Choose something that you appeals to you. Walking, racquetball, yoga, soccer, running, swimming are all great options.

5) If you do watch TV, be active while doing so. Get a treadmill for your TV room! Jump rope, pushups, hold plank, get a set of hand weights so you can do bicep curls, flys, overhead presses and other strength moves. If your doorway allows for it purchase a pullup bar.

6) Walk while at work. If you have a desk job, invest in a treadmill desk. Bonus: endorphins will make you feel more energized and creative.

7) Walk first thing in the morning and last thing at night. A simple walk in the morning can be the perfect way to wake up. Watch the sun rise in the sky and count your. Wind down at the end of a long day by taking a nice stroll around the block. If you can go barefoot, even better! Anytime you can go barefoot, do it. Connecting with the earth grounds you and is also fantastic for healthy feet! Especially if you’ve been in heels all day!

8) Use your body to get to work! Walk, run, or ride your bike to work. Or take public transit and start/finish the rest of your trip with your body.

9) Drink pure water in a reusable water bottle. Drinking pure water (refrain from adding any toxic liquids or powders to it!) throughout the day will ensure that you stay hydrated (your body is 70% water) which means you’ll need to use the restroom which means you’ll have to get up and move!

10) Ask a coworker or your department to join you in getting active. Use the above ideas to inspire and motivate you. And if you need a wellness program for your company, let us know! We have wellness plans just for you.


So there you have it. 10 simple ways to getting active throughout the day. Now it’s your turn! How do you get active during the day? If you sit a lot, how will you get moving? Share your story here and you’ll be entered to win some amazing gifts! Terranea Resort anyone?


Disclaimer: We were compensated by United Healthcare Step Up campaign for this article.


Cover photo credit: Collect Moments

For the stats referenced above, check out this infographic:


Sitting Is Killing You

Explore more infographics like this one on the web's largest information design community - Visually.