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If you spend most of your day sitting down, this is for you: experts warn that spending too much time seated increases your risk of high blood pressure, a low metabolism, and weight gain. The average person spends nine hours a day sitting down, whether at the office, in the car, or watching TV. Getting up for a few minutes, even if just to make a cup of coffee or take a phone call, can help. But even if you absolutely can’t get off that chair, there are some things you can do to get moving.

Sitting should carry a health warning

Swedish researchers said recently in the British Journal of Sports Medicine that sitting down for long periods of time should carry a health warning. Sitting down is the most passive activity there is, besides lying down. Even fidgeting or eating an apple burns more calories than sitting down.

And it’s not just weight gain that has the researchers worried. Studies on rats showed that substances that help the body burn fat and sugar weren’t released when the rats were inactive for long periods of time. This result of inactivity can lead to diabetes and other disorders in the long term, but just getting up every half an hour or so can help prevent it.

What to do if you just can’t get up

If you’re in a plane or just can’t leave the desk, there is a solution to getting your body moving while you’re sitting down: stretching. Stretching helps to relax you, reduces tension in the muscles, helps with sore muscles, and increases suppleness. And the best news is, you won’t need to haul out your yoga mat to do these sitting down yoga stretches.

• Neck and shoulder roll

This neck and shoulder roll helps prevent eye strain and stretches the neck, relieving tension. Inhale deeply, then exhale, closing your eyes. Inhale, lengthen your spine and lower your right ear to your right shoulder. Exhale, lowering your chin to your chest. Inhale, lift your head up and lengthen your spine, then lower your left ear to your left shoulder. Repeat five times, with your eyes closed.

• Seated Cat and Cow

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This stretch warms and elongates your spine, relieving back tension. Start by holding the seat of your chair, palms down, with fingers pointing to the floor. Inhale, bringing your chest forward and drawing your shoulder blades together, bending your back slightly. Exhale, bringing your belly towards the back of the chair, and allowing your shoulders to fold forward. Inhale, and return to your original position. Repeat five times, focusing on your breathing.

For more on yoga, visit the British Wheel of Yoga.

Tags: keeping fit, losing weight, yoga, yoga mat