By Amber Antonia Budahn Special to Published May 11, 2015 at 7:11 PM

We sit way too much. Many of us have desk jobs where we sit for eight to nine hours a day. After we leave the office, we sit in our car to run errands. We follow that by sitting down to eat dinner. Our day ends by sitting on the couch to unwind by watching some television or browsing the Internet.

Many of us sit for a good 12-15 hours each and every day. Unfortunately, research shows that long hours of sitting can lead to obesity, heart disease, diabetes and even early death. Don’t be fooled into thinking that your workout is enough movement to counter long hours of sitting. You can still be active and sedentary.

How can you add more movement to your day? First, think about all the times you find yourself sitting during the day. Then come up with a creative way in which you can get out of the seat and move your feet.

Here are a couple of examples:

Instead of driving everywhere, jump on your bike. Bike riding is great exercise, greener transportation and provides excellent stress relief.

We spend a lot of time at work sitting in front of the computer or the phone. Prop your laptop on a bookshelf to create a standing workstation. You can also purchase a sit-stand workstation that you can adjust throughout the day. Get a headset and stand during phone calls.

Walk during your lunch break. Walk to the coffee shop, the mailbox and the dry cleaners. Get your errands done on foot or just enjoy a stroll outside.

Take a movement break every hour. Do some desk push-ups, squats or walk the stairs. Need to communicate with a coworker? Don’t email, walk over and talk to them.

If you need a friendly reminder to get up and move on your own, here is a list of a few apps that will alert you that you have been sitting for too long.

Human beings are meant to move, not sit in chairs all day. Make it part of your daily routine to do simple things to stand up to the negative consequences of sitting all day.

Amber Antonia Budahn Special to

Amber Antonia Budahn is a certified health and fitness professional with more than 12 years of experience. With a B.S. in Biology and Chemistry from the University of Wisconsin Parkside, and numerous certifications, Amber provides the technical expertise to target her clients' health concerns while explaining it in a way that is easily understood.
Amber's enthusiasm for fitness stems from her being one of the top female race walkers in the United States. After being an All-American cross-country and track and field athlete at UW-Parkside, Amber has gone on to compete in the Pan-American Games, World Cup Trials, and Olympic Trials. Amber does not just talk the talk, she walks the walk.
Amber tailors her training to work with variety of clients of all ages and abilities.With her in-depth knowledge of exercise, challenging and varied workouts, and focus on biomechanics, Amber's clients receive long-term results and establish healthy habits and a love for exercise that last a lifetime. Creating a cohesive network of support, Amber's clients work as a team to achieve more and build on the successes of each other.
With her dynamic approach, high energy and positive attitude, Amber not only motivates her clients but compels audiences with her motivational and educational presentations. Some of Amber's audiences include: U.S. Navy Reserve, U.S AirForce Fire Department, Association of Equipment Manufacturers,Cudahy Fire Department, Crohn's and Colitits Foundation, Sigma Aldrich Chemical, South Texas Walking Club and other local and nationwide organizations.