For many Americans sitting is a way of life. 86% of us have desk jobs, and if you add to that the hours spent watching television, reading, playing board games and surfing the internet, it’s no wonder we suffer from back pain, low energy and increased weight gain.

When we sit for long periods of time, blood flow and oxygen are significantly reduced by as much as 70%. People who sit for more than 11 hours a day have a 40% increased risk of death in the next three years compared to people who sit for 4 hours or less. The longer people sit, the shorter their lifespan, even if they exercise regularly.

Prolonged sitting can lead to many health-related conditions including heart disease, cancer, diabetes, and obesity. The Journal of American Medicine indicates that 34.9% of U.S. adults are obese, and the estimated medical cost of this condition alone was $147 billion in 2012 nationally. Non-Hispanic blacks have the highest age adjusted rates of obesity (47.8%) followed by Hispanics (42.5%), non-Hispanic whites (32.6%), and non-Hispanic Asians (10.8%).

So what’s the answer? Get up and move! Our bodies were designed for movement. Back in the day of the caveman, in order to survive we would hunt for food, build huts, walk or run from dangerous animals; we didn’t have time to sit and rest for 8 hours a day.

In 1995, the U.S. Government and other national health organizations determined that Americans need to exercise at least 30 minutes a day, and they established 10,000 steps as a marker. This is still good advice today, although a large majority disregard. Some activities to consider are hiking, walking, swimming, biking and weight training. Want an easier start? If you are sitting at your desk, get up and move around periodically; don’t allow yourself to remain still all day.

There are many health benefits to movement-based programs including enhanced moods and energy levels. You can lower your total cholesterol and resting heart rate, and even improve your sleep patterns. You will actually want to start eating healthier which will reduce weight and help you feel invigorated.

If you are the type that doesn’t like the gym environment, you can exercise in the comfort of your own home. Buying an exercise ball, some free weights, bands and/or kettle bells will jump start your program.

Before starting any exercise routine always get cleared by your physician. Next, buy a Fitbit® or pedometer to keep track of your steps and fitness level. A heart rate monitor is also a good idea to see if you are working hard enough.

Whatever road you choose, you can’t go wrong with moving around and elevating your heart rate. Just remember that if you haven’t worked out in a while, you should always take the conservative route by starting slowly.

Michael Butler is co-owner of Kinetix Health and Performance Center and can be reached at (760) 200.1719 or [email protected].