|Sitting for more than six hours a day, say at work or in the car, is linked to an increased risk for heart disease and certain types of cancer. Make sure you take breaks during the day to get up and get moving. Here are some simple ways to get moving during your work day:
1.Stand next to your desk or chair (not a roller chair) with your feet about shoulder-width apart and your knees straight, but not locked.
2.With your left hand, hold the desk for balance. Bend your right leg back and grasp your right ankle in your right hand until your thigh is perpendicular to the ground. Make sure you stand up straight—don't lean forward. You should feel a stretch in the front of the thigh.
3.Hold the stretch for a slow count of 30, breathing throughout.
4.Release your right ankle and repeat with the other leg.
1. Stand upright, feet together with your hands on your hips.
2. Take a step forward with your left leg.
3. Lower hips toward the floor and bend both knees perpendicular to the floor. Your back knee should never touch the ground. Your front knee should be directly over your ankle.
4. Push off the with your right foot and bring it forward. You should be in the same position as you were in step 1.
5. Next step forward and repeat with the right leg.
Pump-It-Up Arm Pumps
1. Sit in your desk chair for this exercise.
2. Alternate pumping both arms over your head for 30 seconds.
3. Rest for 30 seconds and repeat.
Source: Centers for Disease Control