We sit too much，and researchers are discovering that even working out in a gym several times a week won't necessarily obviate serious problems if we're sitting for the rest of the time. From weight problems to poor blood glucose(葡萄糖) levels，even early death, the message is clear: we need to stop sitting for hours at a time. What to do？" Move more，" say the experts.
So we asked three fitness instructors for their preferred exercises that don' t require equipment and can be done throughout the day at home，in the office，in a hallway，waiting in line at a grocery store or watching TV.
"There are a lot of ways to build activities into a day," says Ottawabased fitness instructor Christine Dery, who focuses her classes on core muscle strength and balance. She reminds her students to seek ways to move more outside class，such as getting off the bus or an elevator ride a few stops earlier, or doing calf raises, wall squats and wrist stretches while watching TV. " We need to make exercise an important part of our day, " she says." It's about making yourself a priority."
Ben Gervais，a parttime personal trainer and former kung fu instructor in Ottawa，thinks that little moves matter. " Moves like mowing the lawn，doing work around the house, going for a walk with the kids and playing with the kids can all count as activities as long as you get up and move. " He recommends spending the twominute TV commercial breaks doing wall squats, pushups and situps, or stepping up and down on a step.
Stott Pilates trainer and instructor Michele Carini says breathing can be an exercise working abdominal(腹部的) muscles and neck and shoulder muscles. Focus on sitting tall and drawing air in, so the rib cage(胸腔) expands like an accordion while the stomach stays tense.
