Sitting for extended periods of time is not good for your body. In fact, it’s downright dangerous. You might think that because you work at a desk job, you’re safe from the health risks associated with sitting all day long, but that’s simply not true.

The truth is, no matter what type of job you have, if you sit for most of the day, you’re putting your health at risk. Studies have shown that people who sit more than six hours per day are at a higher risk for heart disease, obesity, and other chronic illnesses.

Luckily, it is never too late to make a change. There are plenty of things you can do to keep your body healthy when sitting for extended periods of time. Here are some helpful tips to get started:

Get Up and Move Around Every 30 Minutes

One of the best things you can do for your health when sitting for extended periods of time is to get up and move around every 30 minutes. That might sound like a lot, but it doesn’t have to be. Just standing up and stretching for a few minutes will make a big difference.

If you can, take a quick walk around the office or go outside for some fresh air. Getting your body moving will help to increase your energy levels and reduce stiffness. It will also help to get your blood flowing and reduce the risk of developing blood clots. If you are working from home, take advantage of your freedom and move around as much as you can. You may also want to do a quick workout or take a break to do some chores around the house.

Adjust Your Workstation

If you can, take a few minutes to adjust your workstation. Depending on the type of job you have, there may be certain things you can do to make your workstation more ergonomic. For example, if you sit at a desk all day, make sure your chair is at the right height and that your computer screen is at eye level. If you’re able to, invest in a standing desk or a treadmill desk. Standing desks allow you to stand while working, which can help to improve your posture and reduce the risk of developing back pain. Treadmill desks are even better because they allow you to walk while working, which is an excellent way to get some exercise while still being productive.

On the other hand, if you work as a teacher, for instance, you may want to invest in a mobile whiteboard or use a laptop cart. And with so many school classroom tables on the market, from traditional rectangular tables to more ergonomic options, there’s sure to be one that fits your needs. So, take a look around and see what you can do to adjust your workstation.

Improve Your Posture

One of the main reasons why sitting is so bad for your health is because it can lead to poor posture. When you sit, your spine tends to round, which puts a lot of strain on your back and neck. Over time, this can lead to pain and stiffness. To help improve your posture, make sure you sit up straight and avoid slouching. Use a chair that supports your back and try to keep your shoulders relaxed. It may also help to prop up your feet on a footrest or stool. If you’re not used to sitting with good posture, it might take some time to get used to it, but it’s worth the effort.

You may also want to try using a posture corrector. Posture correctors are devices that you wear around your shoulders and back to help improve your posture. They’re not always comfortable, but they can be very effective. If you’re interested in trying one, make sure to do your research and find a posture corrector that is right for you.

Keep Your Feet Flat on The Floor

When you’re sitting, it’s important to keep your feet flat on the floor. If you can’t reach the floor with your feet, use a footrest or stool. Keeping your feet elevated will help to improve your circulation and reduce the risk of developing blood clots. It will also help to relieve pressure on your back and spine.

If you find that you are constantly fidgeting or crossing your legs while sitting, try to break the habit. Fidgeting can lead to poor posture and muscle imbalances. Not to mention, it can be very distracting when you’re trying to focus on work or school. If you need something to do with your hands, try using a fidget toy or a stress ball.

Use a Lumbar Support Pillow

If you’re going to be sitting for long periods of time, it’s a good idea to use a lumbar support pillow. Lumbar support pillows are designed to help relieve back pain and improve your posture. They come in a variety of shapes and sizes, so you’re sure to find one that fits your needs. If you have an office chair, look for one that has built-in lumbar support. Otherwise, you can purchase a lumbar support pillow separately.

When using a lumbar support pillow, make sure to position it in the small of your back. You may need to experiment with different positions until you find one that is most comfortable for you. Also, if you find that your lumbar support pillow is slipping, try placing a small towel under it to keep it in place.

Workout Regularly

One of the best ways to keep your body healthy is to work out regularly. Exercise helps to improve your circulation, strengthen your muscles, and increase your flexibility. It also helps to reduce stress and improve your overall mood. If you sit for long periods of time, make sure you take some time each day to get up and move around. Even a simple walk around the block can make a big difference.

If you’re looking for an extra challenge, try adding some strength-training exercises to your routine. Strength training not only helps to tone your muscles, but it can also help to prevent injuries. There are many different ways to strength-train, so find a method that works best for you. You can lift weights at the gym, take a yoga class, or even do bodyweight exercises at home.

As you can see,  there are many different ways to keep your body healthy if you sit for long periods of time. By following these tips, you can help to improve your posture, reduce your risk of injury, and keep your muscles and joints healthy. Remember, it’s important to take breaks often and to get up and move around as much as possible. Just a little bit of effort can go a long way in keeping your body healthy.