Don't just sit there

Good for you: You hit the gym regularly to burn calories on the elliptical machine, in the pool or even weight lifting. Or perhaps you rise earlier than everyone else in your house to put in time on your stationary bicycle.

That’s good, but it’s not enough.

The most recent studies make it clear: If you're sitting all day, without breaks to get up and stretch, walk, just get up and move, even if you put in that committed hour or so of exercise, you're doing more harm than good.

Getting your move on in whatever way, shape or form you choose has powerful and lasting benefits to your body and mind. And it can help you live a longer, healthier – and stronger – life.

Don't despair – and don't quit your vigorous exercise routine, either. But we encourage you to add some simple things to your work day to get you out of your chair.

Modest movements add up

Every little bit of movement counts.

Set a timer to go off every hour and when it does, get up. Walk the halls at work or at home. Take the stairs. Do some yoga stretches in an enclosed area or empty conference room. Go visit a colleague instead of responding via email. Walk outside just to get some air. Walk at lunch. Get a walking buddy. Stand up. Take the stairs. Park farther away from your office entrance. Whatever you can to move more, do.