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.

These findings make it more important than ever to squeeze in activity throughout your day. Here are nine ways to get moving and reduce the risks to your health:

1. Wear comfortable shoes

No, this isn’t exactly exercise, but the more comfortable your shoes are, the more likely you are to move in them. At the very least, keep a pair of tennis shoes in your office.

2. Stand and walk while you read and talk

How many times a day are you talking on the phone or reading a paper report? Stand up while you read or talk. If you have the space, pace around your office. Every step counts!

3. Take the long way to the bathroom

Use the stairs to visit the bathroom on the floor above or below you. If the only bathroom is nearby, take a lap around the building's interior before returning to your seat.

4. Stretch every hour

Stand up at least once every hour. Stretch your arms over your head and breathe deeply. If standing isn’t an option, do seated stretches and extend your legs out in front of you on the floor. Gently bend over to touch your toes.

5. Use a standing or treadmill desk

Mix it up! Spend a few hours a day standing or even walking while you work.

6. Take 10 at lunch

Devote 10 minutes of your lunch break to activity. Climb the stairs, walk around the parking lot, or practice simple yoga poses in your office.

7. Schedule walking meetings

Group walks are a good way to hold professional meetings while also being active. If your office has nearby sidewalks or walking trails, encourage the group to walk together as you discuss issues and brainstorm solutions.

8. Workout during Zoom calls

If you find yourself on a Zoom call that needs your ears but not your active participation, get moving. Keep exercise bands or a yoga mat in your office. Stand up and perform a few light exercises as you listen to the conversation. Just don't forget to turn off your video first. :)

9. Try chair yoga

You can be more active without moving from your seat. Chair yoga is an easy way to promote balance and flexibility while getting the blood flowing.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.