Americans spend an average of 9.5 hours a day sitting. And research shows that even people who exercise regularly can be harmed by too much sitting.

“Our bodies were designed to move, even if it’s small, low-level movement throughout the day,” says Alyshia Smith, an exercise specialist at the WellAdvantage Fitness Center for BlueCross BlueShield of Tennessee. “Sitting too long can slow your metabolism and reduce circulation.”

Why sitting may be harmful

Alyshia Smith: Prolonged sitting may slow the body’s ability to metabolize fat because the enzymes responsible for breaking down fat become less active. Prolonged sitting may also reduce circulation, which can allow fatty acids and other substances to remain in the bloodstream longer, which can contribute to plaque buildup in the blood vessels. This may increase the risk of heart disease.

Being sedentary may increase the risk of obesity, high blood pressure, high cholesterol, heart attacks, coronary artery disease and diabetes.

How often to take movement breaks

Alyshia Smith: Activity goals vary by age and individual factors. In general, consider taking breaks for 5 to 10 minutes every hour, as appropriate for your health and schedule. An optimal movement break can result in increased circulation and reduced stiffness. It can take many forms depending on your goals.

6 practical ways to add movement to your day

Alyshia Smith: Here are some ways to get moving:

1. Set calendar reminders. Block time and set reminders to hold yourself accountable. Without a reminder, movement breaks are easy to skip.
2. Take short walks. Walk around the office or outside for 5 to 10 minutes. Quick and easy, walks are one of the best movement breaks. Some people even use walking pads at their desks.
3. Stretch at your desk. Both standing and chair stretches get your blood flowing. Try shoulder blade retractions, chest stretches, head tilts, wrist circles and calf raises. These can counteract poor posture from sitting.
4. Try quick exercises. Squats or push-ups are options that don’t require equipment or leaving your workspace. Choose exercises that fit your ability level and health needs.
5. Use a standing desk. If you don’t have an adjustable desk, try standing for 10 minutes out of each hour.
6. Start small and progress. Begin with 2 to 4 minutes every other hour, then progress over a few weeks to 5 to 10 minutes every hour.

Movement doesn’t replace exercise

Alyshia Smith: Movement breaks are beneficial, but they aren’t a substitute for structured exercise. Movement breaks combat sedentary habits and mental fatigue. Structured exercise improves bone density, muscle mass and cardiovascular endurance. You need both. Start small and build on your success.

“Give yourself grace, especially if this is something new,” Alyshia says. “Every day won’t be perfect, and that’s okay. Focus on building a habit through consistency.”

More exercise tips on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.