In our technology laden world, many have at-home or office jobs, where we sit daily for hours, without exercise. If you sit for long periods of time each day working on a computer, you may be at risk for developing health problems.

Research has linked sitting for long periods of time with obesity, increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Prolonged periods of sitting also increases the risk of death from heart disease, diabetes, and cancer.

An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that of obesity and smoking.

Prolonged sitting can also lead to lower back pain, the most common work-related back problem, weak knees which leads to torn meniscus and ham string, hip dysplasia, and weak bones.

I myself sat way too long at my computer working for many years and when scrubbing my kitchen floor - pop, I tore a meniscus. A few months later another pop - a torn ham string.

Moderate physical activity can counteract the effects of too much sitting. Doing some simple stretches and making ergonomic adjustments to your work environment can significantly reduce the daily discomfort, and health problems.

Here are some things you can do:

1. Stand rather than sit when you have the chance.

2. Find ways to walk while you work.

3. Walk with your colleagues for meetings rather than sitting in a conference room.

4. Take a break from sitting every 30 minutes.

5. Try fitting in a few squats or knee bends.

6. Stand while talking on the phone.

7. Position your computer screen at eye level to avoid straining your neck and eyes.

8. Keep your feet flat on the floor, so your body weight is evenly distributed across your hips.

9. Stand up every hour to stretch and just take a few minutes to move your body.

10. Go for a quick walk during your break time.

11. Take the stairs, instead of the elevator, as much as possible.

12. Squeeze in short, high-intensity workouts in your schedule.

The impact of even leisurely movement, can be profound. For starters, you'll burn more calories. This can lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone and your ability to move, and improves your mental well-being, especially as you age.