The average Australian office worker completes 33 hours of work each week. If you are full time, that jumps to 40 hours per week. This means that office workers are averaging 6.3 hours of 'sitting' each day - this needs to change now! Prolonged sitting increases your risk of developing cardiovascular disease, type 2 diabetes, hypertension and stroke. In addition to this, these health risks are prevalent, regardless of any physical activity that you may do. Is it time you stood up for your health? Standing a little more each day will help to improve your posture, burn extra kilojoules, tone muscles, increase blood flow and boost your metabolism. So how can you reduce your sitting time each day? Easy! Try these simple tips:

 At work:

  • Stand up to take a phone call

  • Walk to your colleagues desk instead of emailing or calling them

  • Go for a walk on your lunch break

  • Drink more water so that you have to go to the bathroom more

  • Use the stairs wherever possible

  • Stop and stretch every hour – it only takes a couple of minutes and it can boost your concentration and productivity

  • Use a headset or speaker phone for teleconferences so that you can stand

  • Encourage walking or standing meetings

  • Move your bin away from your desk so that you have to get up to put any rubbish in it

 At home:

  • Do some ironing while watching TV

  • Do bodyweight exercises or stretches during the ad breaks

  • Stand to read the newspaper in the morning

  • Walk and talk when on the phone – don’t just sit on the couch

  • Do the gardening yourself (instead of hiring a gardener)

  • Wash your car (instead of going through a drive through car wash)