If you’re like most people, you spend a vast majority of your day sitting down—in your office, commuting to and from work, watching TV in the evening... Research from the British Journal of Sports Medicine shows that the average American spends nine to 10 hours of their day sitting. Research findings say sitting increases your risk of death from virtually all health problems, from type 2 diabetes and cardiovascular disease to cancer and all-cause mortality. For example, sitting for more than eight hours a day was associated with a 90 percent increased risk of type 2 diabetes.As a result of sitting, your blood sugar levels, blood pressure, cholesterol, and toxic buildup all rise. The solution to these do not involve a prescription—all you need to do is get up, and avoid sitting as much as possible. If you’ve been sitting down for a full hour, you’ve sat too long, and the cellular mechanisms involved in the maintenance of your body and health are shutting down.Research has shown that exercising for three minutes after sitting for an hour actually lowers your cholesterol. Whether you're a couch potato or an office worker sitting in front of a computer, an Australian study suggests short breaks from sitting once an hour can alleviate health problems brought on by sitting for long periods of time. This isn't about working out (which is positive in its own right, but doesn't counteract the effects of long periods of sitting). It's about creating pockets of moderate activity throughout the day and giving your body a respite from sitting.As I’ve mentioned in a number of previous blogs, you need to get up and move. You don’t have to run a 5k, just stand up and take a walk around your office or even better, take a walk around the outside of your building. Talk to your employer about buying a stand-up desk for your office. If you look online, a number of stand-up desk options are available for various price points. Set a timer or alarm at your desk to remind you to get up and stretch, walk to the water fountain or say hi to a co-worker. You can do toe touches or twist at the waist to move your body. Invest in a fitness tracker to see how many steps a day you take; most trackers also have the ability to set a notification to remind you to get up and move.If you’d like more information on the dangers of sitting or need ideas for breaking up long periods of sitting, just let me know the next time you are in the office.