Our bodies were designed to move, and everything from joint lubrication to bowel function to blood return from the extremities to the heart depends on it.  When we sit, things stagnate.

The good news is that you don't have to exercise intensely to realize benefits. Even getting up and moving three minutes every hour can be a step in the right direction.

My former colleague at Mayo Clinic, Dr. James Levine, authored Your Chair is Killing You and What to Do About It. Dr. Levine assisted businesses and schools to redesign how they worked and found that those who incorporated more movement into their day not only were healthier, but they were also happier and more productive.

When I worked at the Mayo Clinic, I frequently put in 18-20 hour days. One of the ways I stayed sane and healthy was to take "long-cuts" instead of shortcuts. This meant going the long way so that I got a bit more exercise when I had to visit a colleague on the other side of campus. As I got stronger and healthier, I also started taking the stairs for added invigoration.

Another great way to get out of the sitting all day habit is to get a standing desk or ball chair.

Standing desks allow you to use your body in different ways throughout the day, and many models adjust up and down so you can alternate between standing and sitting.