What do we do when we’re not sleeping? Usually, we’re sitting. And that’s causing big problems for our health.

Recent studies suggest that lack of movement is upping our risk for heart disease, diabetes, cancer, and early death—even for people who exercise. In fact, new evidence suggests that sitting for two hours can erase the heart and lung benefits of a 20-minute workout.

But don’t get discouraged! The key is to exercise and also to break up long stretches of sitting. These simple tips can help:

1. Exercise while you’re watching television.
   Stay off the couch by stretching, lifting weights, or even walking in place. Or you could do light housework during the commercials, like the dishes, laundry, or taking out the recycling.
2. If you work in an office or at home, set your phone timer for a 10-minute standing break every hour.
   Use that time to read over documents that you’ve printed out or have a quick meeting. If you're at work, take the stairs when possible, and always take the long route to the bathroom.
3. Take a walk during your lunch break.
   You'll enjoy the fresh air and also help lower your stress!
4. Try a standing desk.
   Ask if your work offers standing desk options or consider one for your home office. Before you buy one, which can cost anywhere from $150 to $1,000, try working at the kitchen counter for a few hours a day.
5. Track your steps.
   Using a wearable fitness tracker can help you see how much you are walking each day. Set a step goal, such as 7,000 or 10,000 steps, and try to meet it every day.