Sure, you work all day in front of the computer and then squeeze in 30 minutes of cardio in the evening. But is it enough? A new report in the British Journal of Sports Medicine says no. The article published last week states that prolonged periods of sitting are linked to obesity, diabetes, cancer, heart disease, and an overall higher risk of death, “regardless of whether moderate to vigorous exercise is taken.” Specialists from the Karolinska Institute and the Swedish School of Sport and Health Sciences in Stockholm, Sweden, said that extended stints of sedentary behavior and muscular inactivity are still risky, even for people who find time to exercise. They stressed that the health consequences from sitting still for too long are “different than those caused by taking too little exercise.”

Their advice: Make time throughout the day to climb stairs or walk around the block. Even a five-minute stroll every two hours can go a long way for keeping your circulatory system’s wheels in motion.