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An increasingly sedentary lifestyle is one of the banes of our modern existence—and a major cause of the obesity epidemic. Research has found that being sedentary, including sitting for longer than four hours per day, greatly increases the risk ofcardiovascular disease (perhaps even more than smoking!) and diabetes. Below are nine ways by which you can escape falling into the too-sedentary trap. 1. Take a Walk Plenty of research has borne out the health benefits of a daily 30-minute walk. In the Nurses’ Health Study, for instance, those who walked briskly or otherwise achieved moderate-intensity exercise for at least 30 minutes every day had a low risk of sudden cardiac death during 26 years of follow up. Other research has shown that walking can prevent dementia better than any number of crossword puzzles can. Yet another study has found that as little as three five-minute walks throughout the workday can reverse the harm caused to peripheral arteries (in the legs) by prolonged sitting. So get up and walk. Hold walking meetings instead of sitting around a conference table for hours at a time. Walk your dog—or your cat—if you (and your cat) are into that sort of thing. The point is to get—and keep—moving. 2. Take the Stairs Studies have found that stair climbing, which is considered vigorous-intensity physical activity, burns more calories per minute than jogging. One company, StepJockey, which is funded by the United Kingdom Department of Health and has as its sole mission the goal of getting everyone to take the stairs whenever and wherever possible, notes that stair climbing expends eight to nine times more energy than sitting and about seven times more energy than taking the elevator. | 
