Prolonged sitting poses significant risks to the health of workers and to the organisations they work for. Sedentary behaviours involve sitting or reclining, resulting in little or no physical activity energy expenditure.

• The risk of heart disease is increased by 50 per cent even if exercise is performed regularly.
• There is an increased risk of physical injuries if a worker maintains a static posture.
• The risk of colon cancer is doubled in people who perform highly sedentary work.

Some ideas on how to get more daily activity:

• It is recommended that you aim for 10 minutes every hours of non-exercise activity. This includes stretching, turning and bending.
• Instead of sending an email, walk and talk to your co-worker face to face.
• Standing uses more muscles and burns more calories than sitting. So, try to stand whenever you can.
• Rearrange the office. Hold walk and talk meetings, move trash cans out of cubicles to make people walk to the garbage and relocate water coolers.
• Try to take a brisk 15 minute walk after work.
• Get a pedometer and start tracking your steps.
• Walk up and down the escalators instead of riding them / take the stairs when you can.
• Rethink your commute. If you take the bus or train to work, you can stand up while riding; or get off a stop early and walk. If driving, park away from the front door to fit in a few minutes of exercise before and after work.