With increasingly busy lifestyles and jobs that require sitting behind a desk for long periods of time, it can be easy to fall into the trap of being sedentary all day.

However, studies have shown that prolonged sitting can lead to a number of negative health effects such as weight gain, poor posture, and even heart disease. The good news is that there are plenty of ways to incorporate movement into your daily routine and avoid being sedentary. Here are 30 simple tips to help you stay active throughout the day:.

1. Set a Timer

Whether you’re sitting at a desk all day or binge-watching your favorite show, it can be easy to lose track of time and forget to get up and move. Setting a timer for every 30-60 minutes can help remind you to take breaks and move your body.

2. Stand Up and Stretch

Standing up and stretching your arms, legs, and back can help counteract the negative effects of sitting all day. Incorporate stretching into your breaks to help reduce muscle tension and improve flexibility.

3. Go for a Walk

Taking a brisk walk, even if it’s just around the block, can help improve circulation and get your heart rate up. Make it a habit to take a 10-15 minute walk every few hours to break up the monotony of sitting all day.

4. Take the Stairs

Skip the elevator and take the stairs whenever possible. This simple change can help increase your daily activity level and improve cardiovascular health.

5. Use a Standing Desk

Investing in a standing desk can help you stay active throughout the day. Standing desks allow you to alternate between sitting and standing, which can boost productivity, reduce back pain, and improve posture.

6. Practice Desk Exercises

Incorporate desk exercises into your daily routine, such as leg lifts, calf raises, and desk push-ups. These exercises can be done discreetly at your desk and help keep your muscles active throughout the day.

7. Schedule Active Commutes

If possible, try walking or biking to work instead of driving or taking public transportation. This can help increase your daily activity level and improve overall fitness.

8. Take Active Breaks

Instead of scrolling through social media during breaks, do something active such as jumping jacks, squats, or lunges. These quick exercises can help improve circulation and boost energy levels.

9. Use a Fitness Tracker

A fitness tracker can help you monitor your daily activity level and motivate you to stay active throughout the day. Set goals for steps, calories, and activity time to help keep yourself accountable.

10. Stand Up During Meetings

If you have the option, suggest standing or walking meetings instead of sitting at a conference table. This can help improve communication and collaboration while also keeping everyone active.

11. Take the Long Way

Whenever possible, take the long route to get to where you’re going. Whether it’s taking a detour through the park or walking around the block, these small changes can add up over time.

12. Try a Desk Bike

A desk bike is a stationary bike that can be used while sitting at your desk. Pedaling on a desk bike can help improve circulation, burn calories, and reduce stress levels.

13. Use an Activity App

There are plenty of activity apps available that can help motivate you to stay active throughout the day. From step counters to workout reminders, find an app that works for you and use it to stay on track.

14. Join a Fitness Challenge

Many workplaces offer fitness challenges or wellness programs that can help you stay active and healthy. Participate in these programs to stay motivated and make positive changes to your daily routine.

15. Play Active Video Games

Video games have come a long way since the days of sitting on the couch with a controller. Active video games such as Dance Dance Revolution or Wii Sports can help get your heart rate up and make movement fun.

16. Take a Yoga Break

Whether you’re at work or at home, take a few minutes to do some simple yoga stretches such as downward dog or cat-cow. These stretches can help reduce stress and improve flexibility.

17. Dance it Out

Crank up your favorite song and dance it out for a few minutes. Not only is dancing a fun way to be active, it can also help improve mood and reduce stress levels.

18. Do a Quick Workout

Find a quick workout routine that you can do at home or in the office. Whether it’s a 10-minute bodyweight routine or a quick yoga flow, these short workouts can help keep you active and energized throughout the day.

19. Play with Your Kids

Playing with your kids is not only a great bonding experience, it’s also a fun way to stay active. Whether it’s throwing a ball around or playing tag, make time to be active with your kids.

20. Take a Walk at Lunch

Instead of eating lunch at your desk, take a walk outside. This can help improve digestion, reduce stress levels, and boost energy levels for the rest of the day.

21. Stand During Phone Calls

If you’re on a call that doesn’t require you to take notes or use the computer, try standing up and walking around instead of sitting in your chair.

22. Do Squats While Brushing Your Teeth

Lasting just two minutes, brushing your teeth twice a day can add up to 60 minutes of activity per month. Try doing squats while brushing your teeth to help make the most of this time.

23. Take the Dog for a Walk

If you have a dog, make time to take them for a walk every day. Not only is this good for your dog’s health, it’s also a great way to get some fresh air and exercise.

24. Use a Stability Ball

A stability ball can help improve posture and build core strength while sitting at your desk. Swap out your chair for a stability ball to help incorporate movement into your daily routine.

25. Try a Standing Meeting

If standing desks aren’t an option, try standing during meetings instead. This can help keep everyone focused and engaged while also adding a bit of activity to the day.

26. Wake Up and Stretch

Start your day off on the right foot by doing a quick stretch routine. This can help wake up your muscles and set a positive tone for the day.

27. Garden or Do Yard Work

Gardening or doing yard work is a great way to get some fresh air and exercise. Whether you’re planting flowers or mowing the lawn, these activities can help keep you active and engaged outdoors.

28. Use a Treadmill Desk

A treadmill desk is a desk that is attached to a treadmill, allowing you to walk while you work. This can help improve circulation, burn calories, and reduce the negative effects of prolonged sitting.

29. Take a Dance Class

Joining a dance class can be a fun and engaging way to stay active. Whether it’s salsa, hip hop, or ballroom dancing, find a style that you enjoy and make it a part of your weekly routine.

30. Mix Up Your Routine

One of the best ways to avoid being sedentary is to mix up your routine. Try new activities, change up your exercise routine, and find ways to incorporate movement into your daily life.

The more variety you have, the more likely you are to stay active and engaged.