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1. Getting up and moving during every commercial.

2. Taking a brief walk break every 30 minutes.

3. Getting on a stationary piece of cardiovascular exercise equipment, such as a treadmill or indoor cycle) and using it for several minutes after each half-hour of TV viewing or reading.

4. Standing up and moving for the opening segment of each TV show.

5. Getting up to walk around the room or house every time you read four, six, or eight pages.

Takeaways from the Sedentary Behavior Research

Our technologically advanced society has given us the opportunity to do almost everything we need to from our chairs. While this may have some work productivity benefits, being sedentary for so long can be very damaging to your health. In addition to enjoying the many great HIIT workouts in this book, I want you to strive to fulfill your new movement slogan on a daily basis: “For every 30, get your 3.” You can do it! Please be empowered and encouraged to teach it to your family and close friends as well. Remember, the ultimate power lies in the lifestyle choices you make every day. Get up, move, and enjoy!