Last Updated on May 29, 2026
In today’s world full of modern conveniences, physical activity may not play a big part in our daily lives. Think about it: We drive to our destinations, get our goods delivered by mail and many professions require prolonged sitting at a computer. Not to mention, our favorite pastimes (reading, watching movies and playing video or board games) involve long periods of sitting.
Most adults spend 55 percent of their day in sedentary behaviors — often sitting between 6.5 and 8 hours per day.
Aim to get up and move your body for at least a few minutes several times throughout each day. Sitting for long periods of time can negatively impact your body in many ways, such as:
Research shows prolonged sitting can lead to a range of chronic health conditions, including obesity, type 2 diabetes, high blood pressure, heart disease, back pain, depression and even some cancers.
Staying active can help reduce these risks while boosting your health in many other ways. It’s proven that regular physical activity can:
Movement doesn’t have to mean an intense exercise plan. Physical activity can include the most ordinary activities, such as taking out the trash, walking from your car into the grocery store or walking upstairs to put away the laundry.
Of course, the more you move, the better. The recommendation is at least 150 minutes of moderate physical activity each week to lower your risk for health conditions associated with a sedentary lifestyle.
So, the question is: How can you build more movement into your daily routine? Even if you can’t get to the gym or start an intense workout routine, simply moving your body more is much better than doing nothing.
Stretching increases blood flow to help your body wake up and prepare for movement while reducing your risk of injury.
Use a fitness tracker, computer or even a kitchen timer to remind yourself to take movement breaks throughout the day or alternate between sitting and standing every 30 minutes.
If you’ve been sitting for a while, get up and do a short set of exercises or stretches. Walk a flight of stairs, do a few squats or take a quick walk around the block.
Walk around or stretch while on the phone. A hands-free headset can make it easier to stay active during conversations.
Stand up and march in place, swing your arms or do a few simple stretches during commercial breaks.
Park farther away, take the stairs or choose a longer route whenever possible to fit in extra movement.
If you work in an office, walk over to a coworker instead of sending an email. You may also consider using a standing desk.
Many people find that once they incorporate movement into their everyday routine, they don’t go back. Start with these easy movements and build your stamina over time.
Be sure to check with your healthcare provider before starting any new exercise routine. Health gets better with movement — and so does your enjoyment of life.
Senior Health Promotion Specialist
