Sitting all day at work is associated with an increased risk of heart disease and diabetes. Even a daily workout won't counteract the risk caused by occupational sitting. A study conducted by Steven Blair at the University of South Carolina found that men who sat for more than 23 hours per week had an increased risk of dying from heart disease even though many were regular exercisers.

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Create a lunch station.

Designate a space in your kitchen that will hold the items you need for packing lunches. Have enough sealable containers that allow you to prepare lunches at least two to three days in advance. Keep thermoses, forks, spoons, napkins, and lunch bags in this designated spot. This prevents wasted time searching for items, making lunch prep go quickly.

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This salad is a great side dish that is full of protein and fiber. The chickpeas and vitamin-rich tomatoes are tossed in a light tahini, lemon juice, and dill dressing. Use this recipe to make a healthy contribution to your next picnic or potluck.

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Pack your snack bag

Don't become a victim of airport food courts and gas station food. While healthier options are becoming more available, nothing beats having your own stash of snacks to turn to. Pack foods with complex carbohydrates, healthy fats, and lean protein to keep you satisfied. Try roasted chickpeas, a healthy muffin, and some fruit.

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Running has been a popular form of exercise since the 1970s, but in recent years, the number of people running and participating in road races has hit record levels. Running provides many health benefits, but that doesn't mean it is a good fit for everyone. These advantages and disadvantages will help you decide whether to give running a try.

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Grilled kebabs let you cook lean protein and fresh vegetables at the same time for a quick, convenient meal. This version combines firm white fish with summer squash for a light, healthy dinner option perfect for warmer weather.

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Research suggests that mindful eating can help you lose weight and keep it off. Defined as being fully aware and present during a meal, mindful eating contributes to healthier food choices, slower eating, improved hunger signals, and enjoyment. There are many ways to incorporate more mindful eating into your day.

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While gardening is often seen as just a hobby, research indicates it can significantly boost health. Whether you have a windowsill, balcony, or backyard, begin planting to enjoy these health advantages:

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Start your morning right with lots of protein, fiber, and vitamins. This bowl is loaded with healthy ingredients that will keep you full of energy throughout your busy morning. To save time, cook the ingredients the night before and store them in separate containers in the refrigerator. The next morning, they will be ready to quickly combine and reheat.

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High-Intensity Interval Training (HIIT) is a workout that alternates vigorous cardio intervals with periods of lower-intensity exercise. According to the American Council on Exercise, high-intensity intervals last anywhere from 30 seconds to three minutes while rest intervals are the same length or longer. Research shows that HIIT workouts are effective for improving aerobic and anaerobic fitness, improving insulin resistance, and decreasing belly and subcutaneous fat. In addition to the valuable health benefits, here are five more reasons to try HIIT.

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