The secret to staying flexible even when sitting in the office all day

Even if you have to “put your feet under the desk” all day, there are still ways to get moving.

Research has shown that sitting for long periods of time is linked to obesity, type 2 diabetes and an increased risk of death from heart disease and cancer.

Sitting too much can also slow down your metabolism, affecting your ability to regulate blood pressure and blood sugar, as well as break down body fat.

Incorporating physical activity into the workday may reduce some of the health risks increased by sitting.

One study found that just 30 minutes of activity five days a week – going to the gym, cycling to work, or taking a lunchtime walk – could prevent one in 12 deaths globally.

A healthy body also protects against some of the harmful effects of workplace stress. Stress can lead to poor mental health, depressive symptoms, and high blood pressure — all of which can lead to sick leave.

When you're stuck at a desk working 7-10 hours a day, finding opportunities to be active can be a challenge.

Here are five top tips to help you stay active even when working in an office.

1. Bike or walk to work

Depending on where you work and how far you live from work, try changing your commute. Leave your car at home and bike or walk to work.

Cycling to work is associated with a reduced risk of all-cause mortality.

When compared with commuting by car or public transport, cycling to work is associated with a reduced risk of all-cause mortality and a reduced risk of cancer.

Both cycling and walking are associated with a reduced risk of cardiovascular disease.

Furthermore, people who walk or cycle to work have lower BMIs and lower body fat percentages in middle age than those who commute by car.

People who walk or cycle to work also benefit from improved health and report feeling more focused and less stressed than those who commute by car.

Recent findings show that most people who commute by car rather than walking or cycling worry that walking or cycling will take longer. However, when asked to estimate the time it would take to walk or cycle to a common destination, the majority of participants underestimated and overestimated.

According to a study by the University of Copenhagen, Denmark, if you are overweight and inactive, cycling to work is just as effective at losing weight as going to the gym.

A morning bike ride to work could be the cure-all you're looking for if you want to lose weight but don't have the time or desire to hit the gym regularly.

2. Stand up regularly

The simple act of standing up while working can help reduce the health risks of sitting too long.

Using a standing desk may help improve cognitive function.

To reduce sedentary behavior and sitting time at work, experts published guidelines in the British Journal of Sports Medicine in 2015.

The team concluded that office workers should stand for at least 2 hours during the workday, with an ultimate goal of 4 hours, to break up prolonged sitting.

Researchers believe that integrating standing and walking behaviors into the workday may be easier for workers to do than exercise.

Recommended work-based standing behaviors include:

• stand or do light activity for 2-4 hours during work hours for those who primarily do desk work.

• use a standing desk or standing computer desk to break up regular sitting

• Avoid standing in one place for long periods of time, as this can be as harmful as sitting for too long.

• Change positions frequently to prevent musculoskeletal pain and fatigue

More and more businesses are adopting the use of standing desks as evidence mounts showing their benefits.

The University of Iowa in Iowa City found that employees with standing desks stand for 60 more minutes a day and burn up to 87 more calories than their sitting counterparts, a number that could have important implications for fighting the obesity epidemic.

Another study reported that using a standing desk instead of a sitting desk for 6 hours a day can help with weight loss.

The findings showed that standing burned 0.15 calories per minute more than sitting, which over the long term would be equivalent to a 65kg adult losing 5.5kg in a year and 11kg in four years, if they did not increase their food intake.

Using a standing desk also has neurocognitive benefits. For example, students who regularly use standing desks have improved executive functions and working memory capacity.

3. Move more

Moving more may seem like an obvious action when you're trying to sit less, but when you're drowning in a tax project, it's easy to let hours slip by without any sign of movement.

Take the stairs instead of the elevator to incorporate exercise into your workday.

Research shows that for every additional 5 hours of sitting, waist size increases by 2cm and the risk of cardiovascular disease increases by 0.2%.

Low-density lipoprotein, or "bad" cholesterol, increases and high-density lipoprotein, or "good" cholesterol decreases.

When asked about actual and desired levels of sitting, one study reported that office workers wanted to sit less and spend more time physically active during the workday.

Even when sitting, you don't have to sit still; fidgeting in your chair can make a difference.

A study led by the University of Leeds in the UK has suggested that small movements – such as when you “fidget” in your chair – can counteract some of the negative effects of prolonged sitting.

Research has shown that vascular function is impaired after 6 hours of sitting at a desk. However, walking around the office for 10 minutes after a long period of sitting can restore vascular health.

Bring movement into your workday with a few simple changes.

• Walk to a colleague's desk to talk face-to-face instead of sending an email.

• Take the stairs instead of the elevator.

• Park a few blocks from the work entrance.

• Walk in a circle to your desk to increase your step count.

• Reorganize your desk so you have to stand up and reach for frequently used tools.

• Stand to answer the phone or write an email.

• Set an alarm to remind you to take a break.

4. Redesign the work environment

Incorporating physical activity into the workday has numerous health benefits, including reduced sick days and improved cognitive function, mood and productivity. With all the positive outcomes of moving more, your boss may be willing to change the work environment to provide more options for exercise.

Light exercise at the desk can be encouraged by using a ball instead of a chair.

Some companies have offered pre-work stretching classes, mid-work yoga, and lunchtime running groups to help employees stay healthy and increase productivity.

There are a number of steps that can be taken to redesign the office environment, including:

• remove chairs and desks

• encourage walking meetings

• build walkways

• introduce a pedometer program

• Use a mobile device instead of a traditional phone

• Introducing games to the workplace

• provide activity tracker

• advise employees on activity and nutrition

• add a desk with movement intervention, such as a treadmill

• sitting on a rubber ball

Research examining the effects of redesigning the workplace found that in addition to employee weight loss and fat loss, the company's revenue increased by nearly 10% in the first few months of the study.

There are no downsides to using a desk with a motion-activated attachment. In fact, a professor at Clemson University in South Carolina revealed that using a FitDesk increased motivation and morale and improved problem solving, decision making, and creativity.

Even a small device, such as a portable bike, can neutralize some of the harmful effects of sitting, according to a small study published in the British Journal of Sports Medicine.

5. Active lunch break

Instead of eating lunch at your desk while checking your phone and answering emails, take a break and do some physical activity. You'll return to work feeling refreshed, more focused, and more productive for the rest of your day.

An active lunch break can help you return to work more refreshed and motivated.

Whether it's walking, cycling, swimming or hitting the gym for an hour, exercise of any kind helps break up your day and gives you extra motivation for the rest of your hours at work.

A study of more than 1 million people has found that being physically active for at least an hour a day can offset the increased risk of death associated with sitting for eight hours a day.

People who sit for eight hours a day but are physically active have a lower risk of early death than those who sit less but are inactive.

Employees who take time to engage in physical activity are also reported to experience fewer mental health impairments, such as symptoms of depression and anger, than those who do not engage in exercise.

People who are physically active four hours a week are half as likely to have mental health problems as those who are physically inactive.

No matter how difficult it is to maintain physical activity during your workday, it's important to remember that any movement, even if it's just for 10 minutes, is better than sitting still and not moving at all.

Start small with a 10-minute walk a day and aim for three 10-minute walks, or 30 minutes of moderate physical activity, five days a week.

Cam Tu