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You spend all day sitting at a desk. Then, you plop down on the couch to relax, watch TV, read a book or play computer games. Myabe you sit at the dinner table for a while, too.

If you're like most Americans, you¡¯ll spend more than eight hours of your day seated. But did you know that sitting for long, uninterrupted stretches can put your health at risk ¨C even if you exercise regularly?

"There is some evidence that indicates spending extended amounts of time sitting raises your risk for colorectal, endometrial and lung cancers," says Scherezade Mama, Dr.PH, a researcher in Cancer Prevention. It also raises your risk of obesity, diabetes, cardiovascular disease and even premature death.

Fortunately, the solution is simple: break up long periods of sitting with small breaks of activity.

"It's the fact that the time is unbroken that's problematic, not sitting in general," Mama explains. "So,  at least once an hour, get up and move around. Stand up while you¡¯re on the phone or walk around the house during those TV commercials. A few minutes of light activity spread throughout the day can really add up."

Here are six more tips Mama shared to lower your cancer risk due to prolonged sitting.

Cut back on screen time

Research shows that for  you watch after age 25, your life expectancy goes down by almost 22 minutes.  But the real culprit isn't your TV. It's the time you spend sitting while binge-watching your favorite shows. So, put down that remote, and find something else to do.

"When you cut back on TV, video game and other screen time, suddenly, your schedule opens up for many other actvities -- including physical activities," Mama says. "And researchs hows that reducing your sitting time by only an hour a day can reduce your risk of premature death by 20%. So, all you have to do is sit one hour less per day to reduce your risk of dying."

If you must spend time looking at a screen, try to schedule regular breaks so you can get up and move around. Or, play active video games -- such as dance competitions -- that keep you moving and boost your heart rate. You could even watch your favorite shows while walking on a treadmill or riding a stationary bicycle. 

Pursue some 'active' hobbies

Reading and watching TV are pastimes that many people enjoy. But not every leisure activity has to involve a couch.

"Find ways to unwind that don't require sitting," Mama says. "Physical exercise releases endorphins, which reduce stress naturally. So put the 'active' back in 'activity.'"

That could mean joining a dance class at the local gym, kicking a soccer ball around with your kids, weeding the garden or walking the dog.

"Simple activities like these can burn up to 140 extra calories a day to help you maintain a healthy weight," notes Mama. "They don't have to be complicated or require expensive equipment."

Use technology to help you

There's an app for virtually everything these days, including some that prompt you to take get-up-and-move-around breaks. Many have tools that allow you to track your activity, then use charts and graphs to show your progress over time.

If you¡¯re not very tech-savvy or just don¡¯t want to download another app, use the clock feature on your phone to set hourly alarms to remind yourself to move.? 

Mama uses an activity tracker herself and tries to get in at least 250 steps an hour.  

"Knowing the steps you take -- or don't take -- can be useful," she notes. ¡°If you set personal movement goals for yourself, these apps can make it really easy to see if you¡¯ve met them by the end of the day.¡±?

Build activity into your schedule

Park at the far end of the parking lot, take the stairs to a meeting or walk in the office hallways while you're on the phone. Even tidying up around the house can help decrease your couch time.? 

"Short bursts of moderate to vigorous physical activity can get your heart pumping and improve your health," Mama says. "So, try to build some activity into your schedule each day."

Reduce your sitting time at work  

Many adults sit at their jobs. But you can find simple ways to move around more without disrupting your workflow. Stand during seminars or try simple desk exercises.  You can even ask your co-workers to join you for a few brisk laps around the office.

Consider ways to change your work environment for the better, too. Standing and treadmill desks are becoming much more commonplace.

"Working from an upright position uses more muscles, expends more energy and burns more calories than doing them while sitting down," Mama says.

Get regular exercise

Cutting back on your sitting time is good for your health. But you still need regular exercise to further reduce your cancer risks. Aim for two and a half hours of moderate physical activity or an hour and a half of vigorous physical activity each week.

¡°It¡¯s not just about what you do while you¡¯re at work,¡± explains Mama. ¡°It¡¯s about what you do during your leisure time, too.¡±

So, set a reminder or recruit a friend to help you sit less and move more.

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