Have you heard the news? Sitting is the new smoking. Studies show sitting for long periods of time can increase your chance of type 2 diabetes, cardiovascular disease, obesity, high cholesterol and more. But your job requires that you are in an office for 8+ hours a day? We get it and we are here to help with some tips to get your booty off the seat while still working hard.

Get up Every Hour: Stretch your legs each hour but stretching, standing or walking around your office. This will get your blood moving and keep you more active. If you are one to forget to stand every hour, an iFit Active band can buzz you after long periods of being idle, cause sometimes you’re just too in the zone and those minutes slip by without even realizing it.

Drink Water: Not only will drinking water help you stay hydrated but (good & bad) it will lead to lots of trips to the bathroom. Now there’s nothing good about an office bathroom but the good news is it will make you get up more frequent, because when your bladder is calling you have no other choice but to get up and move to the bathroom. In the end you’ll get up and moving more often and stay more hydrated. You’ll kill 2 birds with 1 stone. Vuala.

Walk While you are Working: This may be the best solution we’ve seen to being active during the workday. A desk treadmill that not only allows you to walk while working, but also can move and adjust so you can also sit, stand or walk. Fancy huh? So here’s to a new way of working thanks to the NordicTrack Desk Treadmill.

Go for a Walk on Breaks and Lunch: Take a lap around the building during your breaks or after lunch. You’ll stretch your legs, get some fresh air and leave your brain feeling more refreshed to take on the rest of the day.

Say no the Elevator: If you have stairs in your office, take them, unless you’re on the 57th floor. If that’s the case, then take the stairs a few flights before jumping on the elevator.

Exercise Ball for a Chair: Having an exercise ball for a chair can keep your body more engaged than sitting in a typical chair. It will keep your core more engaged and even help with muscle flexibility and strength.

Ride your bike to work: If possible ride your bike to work or to the nearest public transportation pick-up for an added workout that will get your legs moving and mind working.

Well “I have a desk job” is no longer your excuse. So get those booties up and get moving throughout the workday.