How To Exercise If You're Sedentary: 10 Tips to Keep Moving And Get Fit


A sedentary lifestyle is popular these days. It's easy to get stuck in front of the TV or computer for hours on end, but that kind of lifestyle is not good for health. If you're someone who sits all day, then it's time to start moving! Exercise is an important part of any healthy lifestyle. The key to changing your lifestyle is simply knowing how many calories you burn by doing certain exercises and adjusting your diet accordingly. Take a look at this list of the best exercises for sedentary lifestyles. You'll be amazed by how much energy you can get just by making some small adjustments.


Spend Time Standing, Walking and Standing Still


Despite its negatives, sitting has benefits for your health. In fact, one recent study has shown that people who take 10 minutes a day to stand up and stretch, and then walk for 10 minutes, have significantly better blood sugar control and more energy throughout the day. By standing at a desk, you're not really doing much to counteract the negative effects of sitting for long periods of time. By taking these small steps each day, you'll be reducing the amount of time you sit each day, which can help you improve your health and get in shape.


Exercises to Keep Moving

  1. Pushups


Stand tall with your hands at your sides. Your palms should be facing down and your elbows should be at a 90-degree angle.


Lift your body from the floor and then bend at your knees until your upper body is parallel with the ground. Push yourself back up until your chin is higher than your chest.


Do 10 pushups and repeat 3 times.


  1. Walk uphill


Whether it's by using an exercise bike or just by walking, you can burn calories by taking a moderate- to long-paced hike.


To keep from gaining weight, keep in mind that a moderate level of exercise burns approximately 300 calories an hour. It's easy to burn a lot of calories by walking long distances.


  1. Air squats


Stand straight with your feet hip-width apart and toes facing forward. Raise your arms and extend your legs forward.


Tips for Working Where You Sit

Some people are good at finding a chair that works for them. You can follow suit if this is you.


Make sure you're getting a comfortable seat. You can do this by purchasing a new chair that is taller than the one you're using now, or simply getting more flexible. This can make you more comfortable while still giving you good support. If you want a standing desk, make sure it is adjustable, and that the height is appropriate for you. While standing, make sure to keep in mind that your legs should be slightly wider than your hips. This allows you to keep good posture. Consider buying a treadmill to keep you moving when you don't want to leave the comfort of your chair.


Exercising While Sitting


Regular exercise can do a lot for your physical and mental well-being.


Tips for Sitting at Home

Sometimes, the best exercise is just to get off your butt and move. This is what it means to be active. You can also make your living room more like a gym. First, put some dumbbells or free weights near your chair. Do squats or lunges to work your legs. Or you could do a full body workout, like one of the following 20 recommended workouts that take less than an hour


Start making changes today and stay committed. Your body will thank you for it.

Get up and walk around

Prolonged periods of sitting increase the risk of heart disease, Type 2 diabetes, and many other health problems. What's more, when you're sitting down, it's hard to get blood moving through your limbs. In order to counteract this, you should try getting up every 20 minutes or so and walk around or even just stand up. This will work your muscles and keep you in a better cardiovascular condition.


Treadmill or floor exercises


Treadmill walks are not the best type of exercise, because they aren't able to replicate the cardio benefits of walking. However, they do make a great substitute. When you walk on a treadmill, you're able to move more naturally than you would on the ground, as the floor doesn't jolt you back and forth as much.


Get on your feet when you eat lunch or dinner

Doing this gets you moving as well as burning extra calories. The minute you sit down to eat, stand up and walk around the kitchen or dining room table, and then sit down again. You may need to try it several times to get the hang of it.


Instead of driving to work, take the bus


Staying at home means you're not burning as many calories, which could cause your weight to stay the same or go up. Getting to work by public transport will give you more exercise, which is linked to weight loss. Plus, it will save you money on petrol.


Start the day with a five-minute brisk walk


If you don't want to do an exercise in the morning, get up a little earlier and walk around the house five minutes. This will still give you the benefit of the exercise without you actually doing the exercise.



If you are an inactive individual, it's a good idea to find ways to move more throughout the day. It's a good habit to have. As you make more moves throughout your day, you will find you have more energy to stay active when you need it most. Once you feel more energized, you'll be able to walk further at night. And when you take longer steps, you'll be able to burn more calories. Additionally, exercise regularly to improve overall health and well-being. In the long run, it will improve your mood, focus, and overall health.


1 What are the health risks of sitting?

The Health Risks of Sitting

  1. Sudden Death


  1. Heart Failure


  1. Diabetes


  1. Urinary Symptoms


  1. Soft Brain


  1. Fractures


  1. Blood Pressure


  1. Diabetes


  1. Fatigue


  1. Cancer

2. Is sedentary lifestyle bad for your health? 

Sitting for long periods of time can be bad for your health. This is because it leads to poor circulation, which can cause pain in the legs and feet. Furthermore, it increases the risk of high blood pressure and diabetes. On top of that, animals that are habitual sitters- like pet dogs- have shorter lifespans than animals that walk or run on a regular basis. One solution is to take more breaks during the day so you aren't sitting for long periods of time. Here are some exercises you can do to counteract sitting all day.

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