How to Beat the "8-Hour Sit"

Sitting for long periods of time has long been known to cause common muscle stiffness, sore joints and weight gain. Recent research has shown that the average eight hour work day is also harmful to the human body in ways such as decreased blood circulation, high cholesterol and even heart disease.

The good news is that we are talking about the human body, which just so happens to be one of the more amazing and adaptable things ever.

Research is great, but it doesn't take a scientist to figure out that if you are consistent with physical activity, you will maintain and even improve all of the human body's systems that support everyday life and good health.

If you have a job or living situation that keeps you sitting for long periods of time, block out small segments to sneak in a short bout of exercise. In the American College of Sports Medicine's popular journal, Medicine & Science in Sports & Exercise, researchers found that just five minutes of walking for every hour of sitting can prevent or reverse most of the ill-effects of prolonged sitting.

If you need to sit for long periods, don't overthink things; simply take the time to walk for five minutes every hour. If not, adjust by making physical activity a priority each day.

Whenever possible, take a walk around the office, around the block, jump on your bike, do a few sets of push-ups and crunches, or a quick stretch routine to maintain and improve circulation. If you have a fitness facility at work … use it!

Instead of sitting down and eating during your lunch break, try snacking or eating at your work space, and use that extra time to sneak in a walk, bike ride, weight-lifting/stretch session or anything else that will keep you moving.

Life is short, so manage your time wisely, keep things simple and stay active. Getting results doesn't always come with a script, but if you make your health a priority and are creative, you will most certainly find a way to get and stay physically active. You can do this!