Stop sitting and start moving.

• Position: Cancer Prevention

Sitting for extended periods can raise the chances of developing cancer even for people who exercise regularly, according to medical research. In response to these findings, a fitness specialist at The University of Texas MD Anderson Cancer Center, Houston, share advice on how to get moving.

"Taking just one- to two-minute breaks from sitting may help lower your cancer risk," advises Karen Basen-Engquist, professor in the Department of Behavioral Science. "That's because even short spurts of movement can help minimize inflammation, insulin resistance, and long-term weight gain--all factors that make it harder for the body to fight off cancer."

Personally, she uses a pedometer and tries to get at least 500 steps an hour--even when there is little time to spare. She recommends skipping the elevator or escalator; instead, take the stairs at work and when doing errands. It gets your heart pumping, builds muscle, strengthens bones, and burns calories.

Individuals also can take breaks from sitting at work or home by standing up and stretching their backs, forearms, wrists, legs, and hamstrings. Besen-Engquist stretches throughout the day by using an exercise ball at her desk. Among the benefits are more energy, better circulation, and less muscle tension and stress.

Taking a brisk walk also helps. "Lace up your tennis shoes for a short walk during your lunch hour, walking meetings with coworkers, or a quick trip around the neighborhood. I also...