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Everyone knows by now that exercise is important to good health. The problem is that most of us don't exercise. We drive everywhere and park as close to the entrance as we can; we watch TV instead of playing games out in our backyards; we use Roomba instead of pushing a vacuum cleaner around. And, of course, we sit in front of our computers for eight hours a day – more, if you're a techie working on a project near deadline.

So, how do you stay healthy when the world conspires to keep you sitting still? Here are five tips that will help you build activity into your day and keep you fit for work, and, more importantly, fit for the rest of your life, too.

1. Move around the office. Email, instant messaging, and the phone mean you never have to track down a co-worker to get a question answered, but a face-to-face conversation is a good excuse to get up from your desk and walk around the office. Talking in person is more sociable and will help build your relationship, too.

2. Get a standing desk. If your desk is at standing height, you won't be able to sit down on the job. Some standing desks are easily adjustable, letting you switch between sitting and standing based on your energy. You can also try a treadmill desk, which requires you to walk while you work, but that can be difficult to adjust to in a job that requires concentration and keyboarding.

3. Get out of the office. Don't eat your lunch sitting at your desk. Head out of the office for a walk in a nearby park or even just around the block. Besides the physical benefit of moving, the change of scenery will help clear your head and get you ready for an afternoon of problem solving.

4. Try out an exercise ball seat. You wouldn't want to sit on a wobbly stool, but an exercise ball seat offers just enough of a balance challenge to force you to engage your muscles while you work at your desk.

5. Hold standing meetings. Not only will your meetings be shorter and more focused in a standing meeting, you'll engage your muscles, too.

Sometimes the best move you can make at work is to move to a new job. When you're ready to start your job search, The Armada Group's recruiters can connect you to the perfect opportunity. Contact us to find a job that excites you and makes you happy to fill your desk chair every day.

Sitting at a Desk All Day isnt Healthy. What Can You Do Instead

When you think of workplace health and safety, you probably think of factories and laboratories where there's dangerous equipment and hazardous materials. It seems like the biggest occupational injury you might face in an office job is a paper cut. But it turns out that no matter how ergonomic your desk chair and keyboard, sitting down all day is bad for your health.

Health Risks from That Comfy Chair

It doesn't even matter if you exercise; sitting all day can outweigh those benefits. The risks include heart disease, diabetes, and cancer. Your muscles and bones can weaken, and even thinking deteriorates.

Stand up Once in a While

The best way to protect your health from the risks of sitting all day is obvious—don't sit all day! Set a timer to remind you to step away from your desk. Walk over to a colleague's cubicle to talk instead of sending an email; walk down the hall or around a block. Just don't step outside for a cigarette break.

Don't Sit in a Chair at Your Desk

You don't have to sit to get work done at your desk. You can stand up while you type; standing desks are designed to keep your keyboard at the right height. Some computer stands will let you easily adjust the monitor and keyboard height so you can alternate between standing and sitting.

Treadmill desks go a step further; you actually walk on a treadmill while you work. It can take time to get used to this. Keep the treadmill pace slow and be cautious if you have any balance problems. You might want to stand up and pace your office periodically. Long conference calls are a great opportunity for that!

You can even make sitting a more active process by sitting on an exercise ball or a chair without a back. These force you to engage your abs and back muscles while you sit.

Give Yourself Time to Adapt

Anyone who's ever made and broken a New Year's resolution knows that making lifestyle changes is difficult. Set timers and leave yourself reminders to take a break. And once you succeed in sitting less at the office, don't undo the good work by sinking into your comfy sofa at the end of the day. Stay active at home as well as at the office. Taking care of yourself is a 24-hours-a-day job.

Published in News at Armada