The more you sit, the greater your risk of serious health problems. If your office job involves sitting hunched over your desk and pounding on your computer most of the time, then you need to take action. Our bodies are built for movement, so sitting for hours at a time can be bad news for your health. A standing desk might be helpful to you.

"Some studies have shown that people who are sedentary have an increased risk of obesity, diabetes and heart disease," says Thea, a therapist. "Even when you're actively working, usually your lower body is relatively still and blood circulation is reduced."Research shows that standing and exercising more throughout the day can have a positive impact on your health. Exercise and activity level are among the most significantly modifiable risk factors that an individual can alter."Poor posture can lead to aches and pains, but it's when it really hurts to stay in the posture for a long time," says Andrew Bang, a chiropractor in Washington, D.C. Think of it this way: If you go to the gym for an intense leg workout five days a week, your legs will feel overworked and sore. Sitting at a electric standing desk every day can lead to similar results.

Poor posture can force you to overwork your neck and back muscles. Your immune system's efforts to heal these muscles stimulate inflammation that -- over time -- can lead to arthritis in nearby joints.Poor posture while standing can cause similar problems in the neck and back. If you have access to an office standing desk, this is a comforting option. But you still need to work on maintaining good posture.

Here are some suggestions:

Take frequent breaks. Take a break and stand, stretch, and move around to get your blood circulating. Set your computer alarm to remind yourself to stop working and stretching. Or do some standing yoga poses. If your workspace allows, get your blood flowing with squats, lunges, push-ups against a wall, or planks.
Try a small standing desk. If you can, invest in a standing desk or find tasks where you can stand, alternating between sitting and standing every hour. Exercise is your best defense against desk work!

Take breaks and move around every hour or so if you can. But even if you're stuck at your standing gaming desk, you can change your movements.
Your body loves change, so don't let your muscles get too tired. If you have a standing desk, you still need to move. Shake it throughout the day, or walk forward and back for a while. Walking meeting. Find reasons to go for a walk or attend a walking meeting. Instead of sending an email, walk to a colleague's office across the hall.

Exercise and commute. Spending some time at home exercising or going to the gym before or after your workday will help offset the sedentary days you may be doing throughout the day. Instead of driving to work, bike to work and turn your commute into exercise. Take the stairs instead of the elevator or buy a standing computer desk.

Combined with sitting exercises. Sit at your crank standing desk and do exercises such as fingers crossed, palms out, and arms outstretched. You can also rotate your shoulders, neck and ankles.Leaving the desk at lunchtime. Leave your cube or home office. Climb some stairs. Walk 10 minutes around the block. Trust us, your physical and mental health will thank you.

Monitor carefully. A pedometer, heart rate monitor, or fitness tracker can help you better understand your activity level and encourage you to do more exercise, such as walking, throughout the day. Aim to take at least 10,000 steps a day.
Use a therapy ball chair. Instead of sitting in an office chair, try sitting in a therapy ball chair. The ball forces you to use your postural muscles for uprightness and balance, and you can easily transfer your weight. As a bonus, you tend to be vigilant while sitting on the healing ball.

Remember that good eye hygiene is important. Staring at a computer screen for long periods of time can do more harm than good, which can lead to computer vision syndrome. Things like changing your perspective, blinking a lot, etc. can help.

Maintain ergonomically correct sitting posture. Office workers typically configure their desks and workstations to whatever configuration they have, but things don't have to stay that way. It's easy to set up an ergonomic office so your workstation doesn't cause you pain or loss of productivity.

The following are suggestions for changing work areas:

Adjust your computer monitor, keyboard and mouse to fit your height. Your monitor screen should be about an arm's length away. When your head is facing forward, the top of the monitor should be flush with your forehead. Be careful not to look up or down, but look straight ahead.

The height of the keyboard and mouse should keep your elbows at your side and bent at 90 degrees. Make sure you are not reaching or pulling too hard on the mouse or keyboard. Also worth mentioning is the investment in an ergonomic mouse, which keeps your wrist in a neutral position, as if you were shaking someone's hand.

Your hips and knees should be at a 90-degree angle. When you sit, your feet should be on the ground or on a footrest. Your back should be fully supported against the back of the chair in an upright, straight position.

Make sure your head is directly on your shoulders. Instead of leaning forward against the computer like many of us do, be sure to sit up straight with a neutral spine. Leaning forward can put a lot of stress and strain on the neck and upper back.

Even if your office chair is ergonomic (which helps maintain good posture), it's a good idea to change your sitting position regularly. This helps keep the muscles of the hips and lower back engaged.

Therapy balls and kneeling chairs that allow you to transfer your weight easily and frequently are good options.