If you sit for long stretches every day because of work or screen time, get moving now—the more you sit, the greater your risk of diabetes, cancer, heart disease and early death.

“Having to sit all day because of your job is a huge challenge, but even just 10 minutes of activity at a time can get your blood pumping and increase your productivity,” says Sublett. To fit in more activity:

• Organize stand-up meetings.
• Take the stairs: If you work in a high rise, start with just a few flights, then switch to the elevator. Each week, add a few extra floors to your routine.
• Multi-task when binge watching a show: Do floor exercises, clean, cook healthy meals for the week ahead.