Congratulations on making it so far in Lark DPP! By now, you may be close to being an expert in healthy lifestyle changes, including limiting sitting time. This entire mission has been about why “sitting is the new smoking,” and ways to break it up so you can keep from being affected by too much sitting.

The Lark DPP check-in turned over the floor to you by asking how you might break up sedentary time. The answer depends on whether you work and what your job is, how your daily routine goes, what kind of commute you may have, and all kinds of other factors. Here are a few reminders about ways to break up sitting time.

Working: A healthy work environment is one that includes standing breaks periodically. Setting a timer or using your work flow to provide cues can get you up regularly, and phone calls are always a good time to stand. In small spaces, dips, lunges, and punches can get you moving, while you can do the stairs or walk briskly around the halls if you have the space within your building. It may be worth the investment in a standing desk, a treadmill desk, a pedal pusher, or a stability ball or buoy chair to enable you to engage muscles and move a bit while working.

Commuting: Walking or biking is a great way to have an active commute, but if it is not possible, walking a bit at the end before going into the building is a great substitute. While in the car or taking public transit, moving legs around and lifting your arms periodically can do the trick so you can arrive at work or back home energized and in a better mood.

Relaxing: Commercial breaks, annoying? No way! They can be lifesaving if you use them as reminders to get moving. Stand up, stretch, do crunches, or move in other ways during commercials, and you may spend 8 minutes out of every half-hour moving. Now that is healthy! Other times to get moving may be to do squats, wall push-ups, or calf raises in between chapters, quilt squares, paying bills, or folding clothes.

Now that you know the possibilities, it may be time to start thinking about what you can do to break up sitting time and boost health all day. Think how good it may feel to know that you are lowering risk for diabetes for hours each day when you break up sedentary time!