The American Diabetes Association’s “Get Fit Don’t Sit” Day encourages people to maintain an active lifestyle and has offered strategies you can do even from the comfort of your own desk.

Today marks the American Diabetes Association’s annual Get Fit Don’t Sit, an opportunity to spread awareness about the dangers of sitting for extended periods of time and the importance of maintaining an active lifestyle, even while at work.

“Research shows that sitting for prolonged periods of time increases your risk for serious health problems, including diabetes,” said Pacific Region Vice President Cassie Shafer, American Diabetes Association. “That’s why it’s so important to get up and move throughout the day. National Get Fit Don’t Sit Day is a day to encourage Angelenos to get moving for better health.”

The Association recommends breaking up sedentary time with three or more minutes of light physical activity—such as walking, leg extensions or overhead arm stretches—every 30 minutes, in addition to getting the recommended 30 minutes a day, five days per week of moderate activity, according to the press release.

Studies have shown that the average American spends five hours and 41 minutes sitting at work, which is an independent figure from the time someone spends additionally sitting at home. Further research shows that it is important to get up and move around during the day, because sitting for long periods of time has been connected to increased health risks.

For these reasons, the American Diabetes Association hopes that Get Fit Don’t Sit encourages people to implement strategies within their daily routines in order to help maintain a level of physical activity such as: set a timer or alarm on your phone to get up every 30 minutes and stand, walk or stretch; take the stairs instead of the elevator; stretch at your desk; take time at your lunch break to go for a walk; walk places that are a reasonable distance instead of taking your car; and try sitting exercises from your work desk.

The American Diabetes Association (Association) is the global authority on diabetes and since 1940 has been committed to its mission to prevent and cure diabetes and to improve the lives of all people affected by diabetes.