It’s no surprise that being seated from 9-5 can make your fanny spread faster than office gossip, but chances are you might only have a vague understanding of how harmful a sedentary workplace can be. According to an Australian study, sitting for six or more hours at your job increases your risk of becoming overweight or obese by 68%.

Does this mean you have to switch careers? Not necessarily; there are many adjustments you can make to your workday to incorporate more physical activity. Walk over to your co-worker’s office to talk instead of using the phone. Take a break just to stand up and stretch every half hour. And don’t be afraid to rest your eyes from the computer screen every once in awhile by getting up to get a glass of water and taking a 5-minute break.