84 million Americans—or one in three—is at risk for developing type 2 diabetes. Though the disease is serious and can lead to complications, it can be prevented or delayed with healthy lifestyle modifications, including more frequent movement at work.

Held the first Wednesday of May each year, National Get Fit Don’t Sit Day™ is an opportunity for the American Diabetes Association (ADA) to increase awareness of the dangers of excessive sitting and the importance of getting up and moving throughout the day—especially at work.

Research shows that sitting for long periods of time increases the risk of health complications. The ADA recommends breaking up sitting time with three or more minutes of light physical activity—such as walking, leg extensions, or overhead arm stretches—every 30 minutes.