We’re all aware of the benefits of physical activity. However, remote work doesn’t always foster an active lifestyle. According to a new study, the average adult spends 13 hours a day sitting. On top of that, the average adult sleeps for 8 hours, totaling to a grand 21 hours of sedentary activity per day. This common lifestyle has negative effects on worker’s health and overall well-being, including increased risk for cancer, obesity, and cardiovascular disease. To combat this health problem, take a look at some easy ways to improve your health while working remotely.

1. Increase your standing time

Whether it’s taking a phone call on a walk or working at a standing desk, transitioning your routine from sitting to standing has incredible health benefits. Other ways to increase standing time could include walking your commute instead of driving (if it’s close enough) or merely just walking to complete errands.

2. Get outside (even if it is just for lunch)

Your schedule might be packed for the day but that doesn’t mean you can’t get outside. Whether you drink your morning coffee in the yard, eat lunch on the patio, or just go out for a stretch break, getting outside is great for your mental and physical health.

Break the cycle of not taking a lunch break. Many workers opt to snack throughout the day, rather than taking a 30 min or hour lunch break. Breaks are not just intended as a time to eat, but also for a mental break. Take advantage of it!

3. Take screen breaks

While it’s easier said than done, try to incorporate a 15-minute screen break every couple of hours. Set a reminder on your phone or put a sticky note on your laptop to get in the habit of taking screen breaks. A screen break could consist of stretching, taking a watch, reading a newspaper article, etc.