In case you didn’t already know, consecutively sitting for long hours of the day can do damage to your body.

Unfortunately, many of our jobs require us to be slumped over our desks for eight to 10 hours a day. Researchers associate sedentariness with heart disease, a bad back and colon cancer. In fact, sitting for just 30 minutes slows down your metabolism by 90%.

To help combat this unhealthy feature of modern life, researchers suggest taking a break by standing and moving around for at least two hours out of every eight hours in your workday, according to the Washington Post. Then, you should gradually work your way up to being lightly active for about half of your workday.

But sometimes it’s hard to tear yourself away from your cushioned office chair. You’re tired, you have so much work to do and mostly, you just forget. Instead, use these easy tricks to remind you to get up off your rear end — no expensive standing desk required. Your health might just depend on it.

1. Stand for every phone call.

Create a habit of getting out of your chair at work is to stand up every time you’re on a phone call. Before you know it, it’ll become second nature.

2. Set a timer.

The easiest way to remember to stand up from your desk is by setting a timer, duh. Use your phone’s timer for 20-minute increments or an app like StandApp, which not only reminds you to stand up but also suggests stretches. Take a few laps around the office or do a series of simple movements.

3. Hold standing meetings.

If you spend most of your day in the conference room, try switching it up by hosting a meeting entirely standing. It’s a good way to help others get the blood flowing as well. And if you think standing and brainstorming is going to be uncomfortable and inefficient, you’re wrong — giving sitting and standing groups mental exercises resulted in identical results, according to a to 1999 research by the University of Missouri. And seated meetings are, on average, 34% longer than standing ones.

4. Take a walk every lunch break.

So you spend most of your day at your desk, until it’s lunch time and you’re sitting down in the kitchen or cafeteria instead. Switch it up by going outside for a walk right after you finish eating. Good for digestion, too.

5. Drink more water.

Staying hydrated throughout the day is important. And the more you drink, the more bathroom breaks you’ll take. Voila! Standing and moving. Conversely, instead of filling up a giant bottle of water, fill it only halfway or use smaller cups. Then, you’ll have to get up and refill it more often.

6. Print across the office.

Instead of printing your documents at the printer adjacent to your desk, force yourself to walk across the office by printing as far away as possible.

7. Forget GChat, talk face-to-face.

Instead of shooting your coworker a question from your laptop, get up and walk over to their desk. You’ll even cultivate better work relationships this way.

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