Mounting evidence suggests that sitting for long periods of time increases the risk of obesity, diabetes, cancer, and early death, even for people who exercise daily. And yet Americans now sit more than they sleep, spending an average of 10 hours daily in a car, at work, and in front of a television. Older adults are the worst offenders, according to federal government statistics: almost 75% are sedentary, and more than 40% get no leisure time for physical activity at all.

Here’s another easy, no-sweat way to improve your health this year- stop sitting so much! To reduce your cancer risk, the American Institute of Cancer Research is urging Americans to add mini-breaks from sitting to a daily regimen of getting at least 30 minutes daily of moderate to vigorous exercise.

If you reduce sitting by just 5 minutes an hour, at the end of a long day, you’ve shaved an hour off of your total sitting time. This advice applies directly to “active couch potatoes” who hit the gym or take that daily brisk walk, because some research indicates daily exercise is not enough protection from the harmful effects of a sedentary lifestyle.

Women who reported sitting more than 6 hours daily outside of work had a 34% higher risk of death than those who sat fewer than 3 hours daily. This was true even for women who exercised regularly. In a USC study, even physically active men were 64% more likely to die of heart disease if they sat more than 23 hours a week in front of the TV, compare with those who sat 11 hours a week or less.

Prolonged sitting appears to have powerful metabolic consequences, disrupting processes that break down fats and sugars in the blood. We all need to learn how to perform “active sitting” by moving around during the day while performing other daily tasks. Here are some “active sitting” tasks to try while at home and in the workplace:

• Think of ways to add physical activity to your workday and leisure time
• Reduce TV viewing. Watch your favorite show while on a piece of cardio equipment, or stand up when fast-forwarding or changing channels.
• Look at minor chores as an opportunity to prevent disease
• Put your computer on a plastic milk crate on your desk and work standing up
• Deliver messages to colleagues instead of texting or emailing
• Set your computer or cell phone to remind you to stand up and stretch every 30 minutes
• Stand up when your phone rings, and pace around the room while talking
• Place the stapler and wastebasket on the other side of the office
• Use the bathroom down a flight of stairs
• Lift hand weights while watching TV or listening to music