If you commute (usually sitting) to a desk job (mostly sitting) and then go home and watch television (sitting) and/or spend a lot of time on your computer (sitting), even if you manage to work in an hour at the gym, your health is at risk.

You can Google to learn more about the science of this — and they’re just beginning to learn. I’m just here to give free advice on behavioral changes you can make.

To counteract all the sitting, you could consider:

1. Cutting the car commute and work from home as much as possible. Seriously. Present this option to your manager as a way to cut their costs, improve your health, and therefore make you more productive!
2. If you can’t avoid car commuting, every time you’re at a red light or stop sign or gridlocked in a traffic jam, stretch your legs, and tense and relax them several times. Really pull the muscles to the bone. (Okay, that’s the yoga teacher in me talking.) Point and flex your feet and rotate your ankles.
3. Take public transportation and stand during your commute, a la New York City subway riders.
4. Bicycle to and from work, or combine biking with riding the bus or light rail. Many now have bike racks available. You may want to request that your workplace provide showering facilities.
5. At work, take frequent breaks (1-2 minutes every 20 minutes) to stand up and walk around. Set a timer and do it. Go get a drink of water, go to the bathroom, stretch, shake the tension out of your body, do a forward bend to stretch the backs of your legs. Walk to the best view from your building and partake of it to refresh your spirit.
6. Sit on an exercise ball. You have to use your legs to balance. You can also bounce when no one is watching. It will strengthen your core muscles because there’s no back — you have to hold your torso up. This will burn more calories, if you’re interested in doing that.
7. Instead of emailing, texting, or phoning, walk over to a colleague’s office to communicate with him/her. I know, I know, this is really analog, but it’s also refreshing. Think of how much more information you get from seeing their face and hearing their voice in person. You might even learn something about them from seeing their office decor.
8. Persuade your office to invest in a FitDesk. One FitDesk shared among eight employees sounds like a great start. I imagine 30 minutes in the morning and 30 in the afternoon would make a big difference in the health and longevity of those eight employees, especially if they’re doing some of these other things when not pedaling. Of course, if your office can afford it, get a FitDesk for every employee! If you can’t afford it, you could phase this in over time as finances allow, as employees using it report they’re feeling better, missing less work, being in better moods, and being more productive, improving the company’s bottom line. Hey, maybe this is the key to the economic recovery and the obesity epidemic! FitDesks for every employee!
9. When you get home, turn off the TV and computer and do something that uses your legs: cook, go for a walk, clean house, garden, do yard work, do yoga, lift weights, kick box, have sex, play with the dog, take a shower, swing your kids around, give them piggy-back rides, roughhouse, dance, put on a show. Also known as “living life” and “being embodied”.
10. If you can’t eliminate TV or video games or Facebook or whatever is so compelling on your computer (okay, blogging and Facebook for me), limit it to an hour (with a break every 20 minutes; see #5 above) and get up during commercials unless you are on your feet while watching. Or…
11. Get a FitDesk for your home so you can move your legs while watching TV and being on the computer.
12. Do this with other people. It will be more fun.

Making the world a healthier place, one blog post at a time…