Tips to combat a sedentary lifestyle

Falling into a sedentary lifestyle can be easy. Compared to our ancestors, our lives tend to revolve more around sitting, especially if you work at an office or from home. A typical day can go from sitting in the car, at your desk, back in your car, at the dining table, on the couch and then sleeping. With a large chunk of our days spent being still, it's no wonder things like “sitting disease” are becoming a concern.

Sitting disease is an unofficial term that refers to the potential risk of death and other chronic diseases that can occur from sitting for long periods of time. According to the American College of Cardiology, being sedentary for 10 hours or more during the day can increase your risk of heart failure and cardiovascular death by 40-60 percent.

Chances are, you may not be able to control your sedentary lifestyle based on your work or physical circumstances. But making small changes can have a huge impact on your overall heart health. Below are four ways to increase movement throughout your day.

1. Set reminders. Whether you work from home or in an office, it can be easy to get engulfed in your work. If this is you, there's a good chance you're sitting for long periods of time. Set a timer every 30 minutes (or whatever time frame works best for your schedule) to get up and move. This can be as simple as standing up and quickly stretching or refilling your water.
2. Use technology. Having a fitness tracker can be an easy way to track movement. Even a simple pedometer to count steps can encourage and remind you to get up and move. Some more advance fitness trackers even remind you to stand
3. Incorporate walks. Walking has many benefits like easing joint pain and boosting your immune system. Again, small actions make a big difference. If you can't fit a walk in your day, try walking around when you're on the phone, taking longer routes when walking to the bathroom or parking farther away from your office.
4. Do chores. Housework can be a great way to get more movement in. If you are home throughout the day or in the evening, adding in a burst of chores can help you get on your feet. You can also fit chores into your daily routine by setting a schedule. For example, sweeping after dinner every night.

Staying active doesn’t have to be complicated. Finding small ways to get up and move a bit more can greatly improve your heart health. If you’re concerned about your heart health or your risk of heart disease, talk to your primary care provider.

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