Research shows logging long hours on the couch or behind a desk raises the risk of chronic health ills like heart disease, diabetes, and cancer, along with premature death—even among those who exercise regularly. In a recent Australian study, people who sat 11 hours or more a day had a 40 percent increased risk of dying over the next three years compared to those who sat for fewer than four hours a day.

Getting up and moving has the opposite effect. In a new study of almost 5,000 people, ages 20 to 79, from the University of Alberta in Canada, taking more than 10 activity breaks a day was associated with a lower waist circumference, lower triglyceride levels, blood pressure, glucose, insulin and systolic blood pressure, and higher “good” HDL cholesterol.

Here are Simple ways to get you moving

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