As a knowledge worker, what’s your enemy? Hmm, I expect to hear something like loneliness, boredom, interruptions, lack of motivation, etc.

Well, those are all valid answers, but let me tell you, there is an even bigger one.

An enemy hiding in plain sight. An enemy that’s affecting you and those around you. An enemy labeled as the new smoking or the new cancer.

That enemy is nothing more than… sitting. Yes, sitting in a chair, in a couch, or glued to your monitor. Sounds familiar?

Health organizations around the world labeled sitting as the new smoking. The Australian health organization, the Heart foundation, and the CDC labeled prolonged sitting as a health risk.

Our metabolism slows down 90 percent after 30 minutes of sitting. The system that burns fat also slows down. And after two hours, good cholesterol drops 20 percent.

You know what’s even crazier? Getting up for five minutes is going to get things to their normal state. It’s so simple it may sound stupid, but it’s true.

So, one thing to keep in mind: sitting for extended periods of time is bad for you. Here’s how you can fight back:

• Set a timer/reminder to take a small walk when working
• Get into the habit of doing errands by walking. Getting groceries, going out for a coffee, visiting a co-working space…
• Stand on public transportation, or get off one stop early and walk to your destination
• Or, take a walk with some music in the background