Move every hour

Even if you exercise every morning, long hours of sitting still add up. Research links extended sitting with stiffness, low energy and less steady blood sugar, and short breaks may help. A few minutes of walking after meals, in particular, is linked with gentler blood sugar rises.

You don't need a gym. Every hour or so, take two to five minutes to:

• walk to refill your water
• do ten squats or calf raises
• roll your shoulders and stretch your arms overhead
• take a phone call standing up

Try this: set a quiet hourly reminder on your phone or watch today, and get up when it goes off.