Stand up and count to 60.
Another good reason to be a stand-up guy or gal: It doesn’t matter how hard you hit the gym after work; if you’re spending much of your day sitting down, you’re sabotaging your dutiful efforts, says fitness guru Chris Freytag. The latest evidence: People who take the most standing breaks throughout the day—even as short as a minute—have slimmer waists, lower cholesterol, and better insulin response than those who take the fewest, regardless of how much other exercise they get.

Epidemiologists say hopping to your feet regularly also protects against cancer. In recent analyses, they determined that the colon-cancer risk of people who spent ten years at a sit-down job was almost twice that of those whose jobs involved more activity.

“We’ve engineered movement out of our lives,” Freytag says. “We need to engineer it back in.” Standing up while talking on the phone is a great place to start, she says, along with “walking meetings” at the office. “At first, people who try this say, ‘This is the dumbest thing ever.’ Then after a month, they say, ‘I’ve lost five pounds!’”

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