Recently we reported a terrifying study that sitting for too long is actually killing you, and that the more active you are, the less likely you are to experience complications from prolonged sitting.

Studies show that the average person sits for 7.7 hours a day and sometimes up to 15 hours every day! This sedentary lifestyle comes with a number of health issues built in.

People who sit for prolonged periods every day have the same risk of heart disease as people who smoke cigarettes.

Too much sitting also increases the risk of metabolic disorders, like obesity, diabetes, and high blood pressure, as well as non-metabolic diseases like cancer and depression.

The easiest remedy to all of these issues is to simply stand up. Not that hard, right? Well, it can be if you're stuck sitting at a desk all day and simply can't stand.

Fortunately there are simple yet rigorous exercises that you can do no matter what fitness level you find yourself at. Here are 8 simply chair exercises.

1. The posture check.

This one is so easy you might not think it's even an exercise. All you have to do is sit up straight in your chair. It actually tones a number of muscles!

Place your feet flat on the ground and sit up. This posture helps tone and utilize muscles in your back and core.

Once you're sitting up straight, press your knees together, flex your inner thighs, your buttocks, and bring your bellybutton in toward your spine. Press your shoulders back and keep your neck neutral.

Hold this for 10 seconds and release. Repeat this 10 times every hour.