Sitting for 9 hours a day is terrible for your health, and unfortunately for the majority of the working population, we are doing just that. Women who sit 6+ hours a day are about 40% more likely to die over a 13 year period than those who sat less than 3 hours. Men who sit 6+ hours a day have about an 18% increased risk of death. Excessive sitting can also result in depression and is mentally and physically draining

Here are some work habits that can raise your energy level at work, and get you to combat these long spouts of sitting.

1. Take a 2-second micro break.

When you are using your keyboard or mouse you actually tighten the muscles of the upper body. Over the course of the day this can result in body wide fatigue. To remedy this, throughout the day let your hands drop to your lap and let your arms, shoulders and hands go limp The key is to remember to do this regularly throughout the day. When reading on the computer let your arms relax, there is no need to keep your arms at the ready.

2. Take deep breaths.

When you become tense your breathing can become shallow and you are more prone to hold your breath for periods of time. Think about taking deep breaths as it helps reduce tension and increase blood flow and oxygenation. Think about breathing deeply, with your diaphragm, rather than taking shallower breaths in your chest. Deep breathing tends to relax all your muscles as well.

3. Take a walk.

Instead of reaching for another cup of coffee go for a 20-minute walk when you feel a lull coming on. Exercise increases your energy and helps thwart muscle tension. Consider making part of your lunch break a walk

4. Wiggle and squirm.

Even though your mother probably always told you stop fidgeting and sit still, small movements had help release muscle tension. Simple motions like just rotating your feet in circles or shifting your weight in your seat can keep you from building tension.

5. Eat breakfast

Many people skip this important meal in order to get a few more minutes of sleep. However people who eat high protein breakfasts have more energy to carry them through the morning. Protein in particular are a longer lasting energy source than simple carbs.