Take a seat- or maybe not, according to several new research studies. While it’s no secret that exercise is crucial for healthy aging, what you may not realize is that too much sitting can also have serious health consequences. Longtime agebuzz readers may recall last spring’s post “Stand Up: Too Much Sitting Can Harm Your Brain,” exploring the negative effects of prolonged sitting on cognition and brain health. Well, new research enhances our understanding of the downside of too much sitting. A recent study in the American Journal of Epidemiology reveals that replacing even 30 minutes of sitting every day with some modest movement can help you live longer. Just a few minutes of walking here and there can serve you well.

It’s clear: getting up and moving can improve your health while sitting for long periods of time can have negative effects. In fact, recent studies find an association between prolonged sitting and diseases such as diabetes and heart disease. Research shows that those with sedentary lifestyles have a higher risk of developing these afflictions. How does that work? Inactivity decreases blood flow, metabolism, and muscle activity, leading to negative health complications. One study in the UK even found a correlation between sedentary behavior, chronic health conditions, and healthcare costs. Read about that here.

And if you suffer from physical pain or injuries? While your instinct may be to stay seated, that too can exacerbate your problems. That’s the case with an ailment called “dormant butt syndrome,” where hip, knee, and back injuries can actually result from weak buttocks and tight hip flexors. And how does that happen? One of the primary culprits is too much sitting. The good news is, targeted exercises like Pilates can help overcome these issues. So stand up, move your butt and learn more here.

Bottom line? There’s no excuse – even just a small increase in physical activity can enhance your health. So, ditch the sedentary lifestyle and get out of that chair.