Stand and walk as much as you can every day. There is a hugely growing area of research called sedentary physiology finding that regardless of whether you exercise daily (vigorous or not), if you "sit for more than 6 hours a day, you have up to 40% greater risk of death over the next fifteen years."
Check out convertible sit/stand work stations such as the Ergotron if you have a desk job.
By the way, Your Personal Paleo Code by Chris Kresser ROCKS! Tons of useful info like this on how we can live healthier in modern times. I have learned a ton of great tips and it is definitely on my recommended reading list.
3 Quick Tips
- Aim for 10,000 steps a day of walking. This can be cumulative and you'd be amazing how when you make it a point to stand up and move more, those steps sure add up! Getting an inexpensive pedometer is a great way to track your steps. There are plenty of gadgets and apps that will do that and more, so whatever you prefer that will get you tracking is great.
- Stand up when taking or making phone calls.
- Stand up when talking to colleagues and consider taking walking meetings (when possible).
Being aware of the many benefits of standing versus sitting is a great place to start: improvements in metabolism, insulin sensitivity, bone density, and energy expenditure are yours for the taking. Stand up!