Welcome to Day 4 of Sit Less Boot Camp! Beginning today, we will have two daily challenges: a main challenge and an alternative challenge if you prefer. If neither is a good fit for you, you've always got your One Thing!

Theme: Sit, But Don't Stay Seated!

Today's Challenge: The total amount of sitting we do throughout the day has a big impact on our health, but so does how long we've been sitting at any one time. If you've been sitting for an hour or more, that's too long! Make a point to stand up, move around, or walk a little throughout the day, every 30 to 40 minutes or so. Using an activity tracker (like a Fitbit), setting an alarm on your phone, or downloading a reminder to move app can also help. (See: https://www.umsystem.edu/totalrewards/wellness/activity_and_break_apps for a list of such apps. Add to this list: Move Your App).

Today's challenge is to really focus on getting up out of the chair throughout the day. Don't sit too long! Besides....we hardly burn any calories when we sit. Standing burns more calories than sitting and moving about or walking slowly burns even more calories. Minimizing how much you sit will help you achieve your weight loss goals.

And please tell us, what strategies did you use to remember to get up and move throughout the day? Share your tips and help others sit less!

Alternative Challenge: Take your time in the grocery store. Walk down each aisle (the steps add up!). Pause to read the labels and see what is in your food.