On the same day, record how long you sit in a day.
Some of us can't help how little we walk! The workplace has become so modernized that we rarely need to leave the hub that it our desk. Figure out one day how much walking you actually do. You can purchase a pedometer pretty cheaply. Most of us do not walk enough.
Find ways to walk more by using simple tricks like parking further away or try to use the stairs all day at work (if you work on the 15th floor perhaps you could get off the elevator 2-3 floors early and walk up). Take breaks and walk around your office, walk over to a co-worker instead of sending an e-mail. Even if you take fifteen minuets of your lunch break to walk around the block you will be increasing your daily activity.
A sedentary lifyestyle is characterized by a lot of sitting or remaining inactive for most of the day (for example, in an office), with little or no exercise. It is believed to be a factor in obesity, and, as such, may contribute to other diseases, such as type II diabetes, heart disease, depression and even hemorrhoids. Lack of exercise causes muscle atrophy, i.e. shrinking and weakening of the muscles, which in turn increases susceptibility to physical injury.
People whine they don't have time. But little things can add up. If you take a bus or train, get off early and walk a little, if the weather is nice. While watching TV, work out a little - or at least stretch. Do something in your a yard. Dance in your house! Maybe while doing the dusting, dance and move to some music while cleaning. Walk around the house while talking on the phone. Almost everyone has a cordless phone these days. Do you sit or multi-task while on the phone??
There are lots of little things you can do when you think about it. Over a period of time they will get you into the habit of choosing an active alternative to the every day things you do. And it can add up!
Dr. Dominic Gaziano - Dr. G The Feel Good Health Guy Health & Wellness Expert
Totally right, Dominic. While I was trying to lose weight, I learned that every little bit counts when it comes to exercise, that your body will benefit with every step you take. I made sure I didn't get down on myself if I couldn't walk more than a mile during my workouts on a treadmill, whether it be because of fatigue or lack of time. I knew that there would be days when my workout would be great, and I would feel great no matter how much I walked.
I now look for opportunities to be active. Stairs, escalators (what a waste of time they are!), parking further in a parking lot (save the dings to your car doors) are now opportunities rather than "have to" ways to move. Before you know it, you look for ways and feel great about it.