One study found that dementia is linked to sitting. Here are 5 simple ways to be more active

The University of Southern California and the University of Arizona conducted studies that investigated the correlation between sitting 10 hours a day and an increased risk of dementia in adults ages 60 and older, according to the Deseret News.

Even people who exercise daily are at greater risk of dementia if they sit for most of the day, according to The Washington Post.

How do I break the habit of sitting too much?

Studies have found that any amount of physical activity and muscle engagement decreases the risk of dementia. Here are five simple ways to increase exercise during a 9 to 5 workday in a desk job.

1. Walk or bike to work

Brisk walking and cycling can increase your heart rate to levels similar to running and offer similar rewards, according to Benenden Health. Walking and cycling are not only great for your heart, but also fantastic for your mental health. Both release endorphins that can boost self-esteem and increase positivity and motivation.

Another benefit of walking or biking to work is saving money on gas or public transportation. Even if your commute to work is too long to walk or bike, parking a little further away than usual will still help increase physical activity and lower your risk of dementia.

2. Use a standing desk

Healthline reported on a study that showed that using standing desks burns significantly more calories than sitting at a desk.

Wisconsin Orthopedic Hospital similarly discovered that standing desks helped workers stay more active throughout the day. They wrote: Small movements and active moments throughout the day help you stay awake and alert. You feel more engaged when you literally think on your feet. If you’re feeling sluggish during the workday, adding in a few periods of standing can help you regain some of that energy and enthusiasm.

3. Sit on an exercise ball

Sitting on an exercise ball is more difficult than sitting in a regular office chair and consequently forces you to move more. The goal is to increase physical activity, and exercise balls will force you to change positions more often.

Another benefit of sitting on an exercise ball at work is improved posture, per Workspace. They said: It’s much easier to relax and forget your posture while sitting in a regular office chair. An exercise ball will make you pay more attention to your posture, which can strengthen your core and other important muscles like your erector spinae.

4. Talk to your colleagues in person

Instead of sending a Slack message to your coworker or sending an email to a specific team, telling them the announcement in person is another opportunity to lift yourself up a little.

Talking to your colleagues in person not only provides more excuses for physical activity, but it will likely help you foster better relationships at work. Face-to-face communication is by far the best type of communication. Lunar Graphic founder and president Jon Robinson said: All other communication methods are just simulations of person-to-person communication, according to Fast Company.

5. Take a walk during lunch

Many companies offer 15-minute breaks every two hours and a lunch break of at least half an hour. The Daily MBA reported on a study that found those who ate lunch walking had higher levels of concentration and less exertion in the afternoon. Another study showed that walking outdoors helps spark creative thinking and new ideas.