At work all day? How to incorporate exercise into your life

Leading a sedentary lifestyle can have a serious impact on one's health. In fact, too much sitting can increase your risk of cardiovascular disease, according to the American Heart Association, which cites a study that showed that adults who watch more than four hours of television daily had a 46 per cent increased risk of death and an 80 per cent increased risk of cardiovascular disease.
Unfortunately, work environments are not always conducive to physical activity, with tight deadlines and long to-do lists often gluing people to their work stations for hours on end. If you spend a majority of the day at work, here are some great ways to move more during your free time.

Go Beyond Traditional Exercise
Becoming active doesn’t necessarily mean limiting yourself to elliptical machines and running laps. Find outlets for exercise that excite you, such as hip-hop dance, yoga or even kickboxing. If you want to add a bit of competition to the mix, long distance races or obstacle courses may be just the motivation you need. Such events can be a great excuse to travel, as they take place all over the world.

Get Active with Co-Workers
Many experts agree that leaning on friends and co-workers as exercise partners can help boost motivation. In fact, the exercise habits of people you know have a positive influence on your own routine, according to a study published in Psychology of Sport and Exercise. Luckily, there are new and fun ways you can get active as a group. For example, to help you and your co-workers get moving.

Squeeze It In
Long workdays are just a reality for many. So, find ways to get your blood flowing while you're working. Set an alarm that reminds you on the hour to move around or stretch. Consider a desk that converts to a standing position so you can be on your feet a portion of the day. Use the stairs. There are many ways to squeeze in short bouts of exercise that allow you to continue being productive.
Do your heart and health a favour and get moving. With so many great new forms of exercise and athletic competition available today, spending time outside of work engaged in physical activity is easier than ever before.