10 easy ways to build activity into your workday

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Sitting at your desk all day can be bad for your health, but it's easy to reduce that risk, an expert says.

Get moving at least once an hour

The American Heart Association recommends at least 75 minutes of vigorous exercise or 150 minutes of low-level exercise every week. That breaks down to 30 minutes a day, five days a week.

"The good news is those 30 minutes can be anything that you incorporate into your work day," Dr Daniel Vigil said in a news release from the University of California, Los Angeles (UCLA).

Read: More doctors are prescribing exercise instead of medication

"The point is to move throughout the day, preferably at least once an hour," he added. Vigil is an associate clinical professor of family medicine and orthopaedic surgery at UCLA's David Geffen School of Medicine.

Need motivation to get out of the chair? Remember that inactivity puts you at increased risk for heart attack, stroke and even death.

These tips will help you to be more active:

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Image credit: iStockphoto.com

1. Move your rubbish bin and other essentials away from your desk.

2. Walk to a colleague's desk instead of emailing or phoning.

3. Take the stairs to a bathroom on another floor.

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Image credit: iStockphoto.com

4. Use resistance bands to do foot curls and arm stretches at your desk.

5. Take the stairs instead of the lift.

6. When standing in a queue, stretch your neck and shoulders, and bend your knees for flexibility.

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Image credit: iStockphoto.com

7. If a meeting lasts longer than 90 minutes, take a five-minute stretch break halfway through.

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Image credit: iStockphoto.com

8. Park your car further from the building.

9. If you take public transport, get off a few blocks before your destination and walk the rest of the way.

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Image credit: iStockphoto.com

10. Download apps that encourage you to be active, such as those that count your daily steps or remind you to move while at your desk.

Read more: 

Getting office employees up and moving

Get moving at the office

'Walking meetings' raise activity levels of office workers

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