Exercise does not have to be done in one chunk to experience the benefits. Sporadic exercise throughout the day can be very effective, says “V” Maurya M.D., a certified personal trainer and board-certified physician. “A few strong muscle contractions here and there can provide the necessary stimulus to create changes in your muscle,” he adds. Prolonged sitting increases your risk of cardiovascular disease, diabetes, and high cholesterol. “It also decreases mental function and deprives you of mood-elevating neurotransmitters,” Dr. Maurya says. And this isn't something you can totally counteract by hitting the gym for an hour after work. The 6-hour period of continuous sitting during the workday will still carry a negative impact despite your efforts to exercise outside of work. “So it's imperative that you use every opportunity at work to move around,” he adds. It will even increase productivity and reduce stress.