A recent study looked at the decline of physical activity in the workplace over the past 50 years. In the 1960s about 50 percent of the jobs required moderate physical activity. Today, 80 percent of our jobs are sedentary and require little or no physical activity. This decline in activity results in about 130 additional calories every day according to the study.

Another study reported that people who sit behind a desk for 10 years are two times more likely to develop bowel cancer.

A sedentary lifestyle expends low energy – leading to weight gain and other health issues.

But there is hope. Even short breaks can make a difference according to a Diabetes Care study. Researchers found that subjects who moved throughout the day showed improvements in triglycerides, blood pressure and waist circumference.

By creating walking opportunities at work and at home, you can attack the risks of a sedentary lifestyle. At work, go talk to coworkers rather than sending an email. Walk at lunch. Use a copier down the hall or on another floor. Take walking breaks instead of coffee breaks.

At home, walk to the corner store, instead of taking the car. Jog in place during commercials, or better yet, take a walk outside or hop on a bicycle.

There are tons of opportunities to move throughout the day and just 2,000 to 3,000 more steps a day will help burn off 100 calories.