The trick is to get started not wait for a good time to do it.

Moving your body regularly and often is a key to good health. But for people who don’t feel urge to exercise, sitting can become a habit that hurts the body and the brain. Here are some easy tips that will invite more movement into your routines.

1.Budget in some mobile breaks

Make a conscious effort and set simple goals, say Tatiana Warren of Just TATI in Baltimore, Md. For example, for every hour that you’re sitting , you might set yourself a goal to get up for ten minutes and move round . Schools and work places can be creative about building those breaks into the day , she says.

2. Give yourself prompts

Are you forgetting to get up? Set a timer if you have to. Let it remind you to “break up” an hour of sitting with a couple-minute breaks for walking or more, says Aaron Kandola at University College , London.

“Or if you are watching television , just get up when there’s an advertisement break”, Hallgren says. For example, you might use the short break to do a quick chore like empty the dishwasher or pick up the dog’s toys.

3. Work with what you have

“If it’s nice weather , you should definitely get out,” Warren says. Even a quick walk up and down the block can help. If the weather is bad, plan for other options.

Warren likes to jump rope in her high-ceiling apartment. But you could stand and stretch even in a small place. Dance around online exercise videos. For example, the Lake Country YMCA in Ohio has free eight to twelve minutes kids’ yoga videos . Their themes include Star Wars, dinosaurs and the jungle.

4. Use the buddy system

Work with friends to remind each other to stand up and a stretch. Or, remind each other to stand when you are on the phone. Get your family involved too. Warren says her cousins’ family likes to play board games. But they often stand to reach for something or even jump during the games. No one sits still for long , she says.

5.Stand or walk in place

If you are watching something, such as a video or TikTok, consider standing while you do it. If you are listening to music , try dancing to the beat at least once every 20 to 40 minutes. If you are working on the computer, place it on a taller surface , a dresser or tabletop so you can stand while you work. If you are talking on the phone, walk around the room while you chat.

6. Push for better policies

School is a great place to start breaking up long periods of sitting , says Warren. And creative breaks can be fun . Tell your teacher , guidance counselor or principal what you have learned here. Suggest a trail school wide policy to get everyone moving, or maybe even a competition. Everyone stands to benefit from moving more.

These days we are moving to the work from home culture which means movement becomes less and lesser . Sitting in a place for a while could cause more problems so try to make movements and do muscular exercises. Stay healthy and Stay safe.