Have you been neglecting your training routine by sitting on the couch too long, devouring snacks while while binge-watching the latest show? (Yeah, it happens to all of us.)

But here’s the thing: A sedentary lifestyle can be seriously dangerous to your health, as research continues to suggest. And sure, you can undo some of the damage with light or moderate physical activity at work, but professional desk jockeys know all too well that the average office drone doesn’t have time for a heart-pounding workout.

That means every little bit makes a big difference. Here are some easy ways to squeeze more exercise into your schedule:

Shun the elevator: Next time you’re at work and need to go to a meeting or to grab some food from the cafeteria, take the stairs. If you work on the 20th floor, take the elevator part-way and walk the rest.

Walk while on conference calls: Don’t just sit in your office rolling your eyes when you can be outside stretching your legs with a nice walk. Find a relatively quiet place to walk, and call in from your cell phone. Use a headset with an easy mute button to avoid picking up noise from traffic or wind.

Get off the subway or bus: Ditch your commuting method one stop early and walk the rest of the way. During rush hour, you might even find that you get to your office faster that way.

Get a new best friend: A study found that dog owners are 34% more likely to get enough exercise. In fact, they exercised more overall, in addition to the minutes spent walking their best friends. (An extra payoff? Duke gets a little more exercise, too.)

Watch television on the move: Ride a stationary bike or do exercises instead of sitting on the couch.