Counteract Prolonged Sitting by Walking 5 Minutes Twice an Hour

Your body needs to move—often. If the couch captures you most of the day, break free every half hour for a quick movement break. AN Photographer2463/Shutterstock

Exercise physiologists have found that the optimal amount of movement to offset some of the harmful effects of prolonged sitting was just five minutes of walking every 30 minutes. It was also enjoyable enough to maintain, making it sustainable.

Study lead Keith Diaz of Columbia University said that while most studies recommend against sitting for long hours, few have provided clear and specific guidelines to counteract the toll that sitting puts on both the mind and body.