The average office worker sits for about 10 hours per day—and that doesn’t include couch-and-TV time in the evenings. Staying in your seat for so long without getting up often has been linked to a high risk of heart disease, diabetes, obesity, cancer, and depression, as well as muscle and joint pain, plus a shorter life span, poor dietary habits, and other bad behaviors, like smoking.

These are plenty of reasons why you should heed the advice of this new study published in the British Journal of Sports Medicine in June: People with desk jobs should aim to stand up for two to four hours per workday  (i.e., pace during calls, walk to coworker’s desk instead of send email, take stairs, walk to lunch, etc.) to promote a healthy lifestyle, including improved nutrition and reduced stress as well as decreased alcohol consumption and smoking.

This 10-minute after-work workout from Pete Egoscue, an alignment expert and founder of the Egoscue Method, will help you add that extra (and much-needed) standing time to your day. Start with a step-up sequence to get your heart rate up and blood flowing. From there, move to strength-building exercises, including tricep extensions, squats, and ab work. Cool down with cats and dogs stretches, mountain climbers and Downward Dog.

Related: 5 Yoga-Inspired Stretches for Relief After Sitting

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