It’s no secret that sitting for long periods is bad for your health. Studies consistently show that a sedentary lifestyle is linked to a host of health issues, including heart disease, type 2 diabetes, cancer, and even a shorter lifespan.

“When we sit for too long, our bodies enter a sort of ‘low power mode,’” says Lindsey Benoit O’Connell, founder of The LAB Wellness. “Our muscles become inactive, fat-burning slows down, and calorie burning nearly stops. This can lead to weight gain, mental health challenges, and aches and pains, all of which contribute to potential future health problems.” But there’s good news: research indicates that incorporating more movement throughout your day can counteract these negative effects. You might be thinking, “That sounds great, but I don’t have time to add more to my already busy schedule!”

“Even on the busiest days, there are moments of inactivity—finding those moments is like discovering hidden gems for your health,” says O’Connell. To help you get started, we’ve put together a three-week plan. Each week, spend a few days trying out a different expert-approved tactic to reduce sitting time. The goal is to make these strategies a natural part of your daily routine!

Week 1: Set Mystery Alarms

It’s easy to ignore regular alarms, so surprise yourself with random ones. Set an hourly alarm at unexpected times like 12:41 and 1:43. When it goes off, take a five-minute “movement snack,” suggests O’Connell. Here are some ideas:

• Have a one-song dance party
• Stretch
• Refill your water bottle
• Take a detour to the bathroom
• Do jumping jacks, squats, or push-ups

Week 2: Rethink Your Work Habits

“It’s about rewiring your habits so that movement becomes second nature,” says O’Connell.

• Use a standing desk. Whether you buy one, request one from your employer, or make your own with sturdy materials like books, aim to stand for at least two hours a day.
• Take your lunch on the go a few days a week—you’ll get in extra steps while you eat.
• Try afternoon chair yoga to boost circulation and mood. Simple poses like cat-cow and forward bends can make a big difference, according to Kat Ruiz, head of fitness and memberships at Gurney’s Resort & Seawater Spa in Montauk, NY.

Week 3: Gamify Your Leisure Time

Add an active twist to both your downtime and daily routines.

TV Night = Game Night: Write down phrases from your favorite shows, movies, or sports events and assign an action to each. For example, when someone says “rose” on The Bachelor, do five squats. Or, every time a touchdown is scored during a football game, celebrate with your own mini workout.

Move and Groove: Pair audio with specific tasks. Listen to podcasts during errands and upbeat music while doing chores.