Recent studies have found that people who sit down too much are at risk of life threatening illnesses, even if they exercise.

With the pressures of work and our increasingly busy lifestyles, we often forget to look away from our computers and phones and actually take a break.

According to accredited exercise physiologist, Katie Lyndon most working adults can be sitting for over seven hours a day.

“It can creep up on you without knowing,” she said.

“Ideally we all need to minimise the amount of time spent sitting, especially considering almost one in eight adults sit for seven or more hours each day.”

“I would encourage everyone to ask themselves- how long do I sit every day?”

Increased sitting or being sedentary can lead to a variety of health concerns including being overweight, unhealthy blood sugar levels, type 2 diabetes and heart disease as well as mental illness, poor muscle tone and posture.

Ms Lyndon said that even if you are fit and exercising regularly sitting for long hours can still cause harm.

“This leaves most office workers as sitting ducks for health complications,” she said.

But, “we all have the power to change – some simple lifestyle changes can make a world of difference in your health and happiness.”

Ms Lyndon suggests building more movement into your day by following these simple steps.

Getting up out of the chair at work

  • Stand up when you’re speaking on the phone.
  • Travel to the bin on the other side of the room.
  • Set an alarm remind to stand up every 1 or 2 hours.
  • Go and speak to your colleagues instead of emailing them.
  • Go for a walk on your lunch break.
  • Do some exercises at your desk like; squats, punches and marching on the spot.
  • Take the stairs where possible, avoid lifts and escalators.
  • Try scheduling some of your meetings outdoors.

If you’re lacking motivation of don’t know where to start with an exercise regime, Ms Lyndon suggests getting in touch with an accredited exercise physiologist.