Sitting all day at work is associated with an increased risk of heart disease and diabetes. Even a daily workout won't counteract the risk caused by occupational sitting. A study conducted by Steven Blair at the University of South Carolina found that men who sat for more than 23 hours per week had an increased risk of dying from heart disease even though many were regular exercisers.

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Pack your snack bag

Don't become a victim of airport food courts and gas station food. While healthier options are becoming more available, nothing beats having your own stash of snacks to turn to. Pack foods with complex carbohydrates, healthy fats, and lean protein to keep you satisfied. Try roasted chickpeas, a healthy muffin, and some fruit.

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Running has been a popular form of exercise since the 1970s, but in recent years, the number of people running and participating in road races has hit record levels. Running provides many health benefits, but that doesn't mean it is a good fit for everyone. These advantages and disadvantages will help you decide whether to give running a try.

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While gardening is often seen as just a hobby, research indicates it can significantly boost health. Whether you have a windowsill, balcony, or backyard, begin planting to enjoy these health advantages:

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High-Intensity Interval Training (HIIT) is a workout that alternates vigorous cardio intervals with periods of lower-intensity exercise. According to the American Council on Exercise, high-intensity intervals last anywhere from 30 seconds to three minutes while rest intervals are the same length or longer. Research shows that HIIT workouts are effective for improving aerobic and anaerobic fitness, improving insulin resistance, and decreasing belly and subcutaneous fat. In addition to the valuable health benefits, here are five more reasons to try HIIT.

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Ever wonder why some people seem built for marathons while others excel at sprinting or heavy lifting? Part of the answer lies in muscle fiber type. Your muscles are made up of two main fiber types — slow-twitch (Type I) and fast-twitch (Type II) — and understanding how they work can help you set realistic expectations for your training.

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Exercise is one of the most powerful tools for improving long-term health, but more isn't always better. Understanding both the benefits and the risks can help you build a routine that keeps you safe while maximizing the payoff.

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Minimize muscle loss.

When you're trying to lose weight, cutting calories too aggressively can cause you to lose lean muscle along with fat. Regular strength training helps counteract this effect. Pairing strength training with adequate calorie and protein intake supports muscle growth and helps prevent further muscle loss.

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Easy On the Joints

When you are waist-deep in water, your body carries only 50 percent of your body weight. When the water is chest level, only 25 to 35 percent of your body weight is carried. Whether you are swimming laps or taking a deep-end aquatics class, water exercise gives your joints a break from the pounding common in other activities such as running, tennis, or kickboxing. It has also been shown to increase joint use and reduce joint pain among those with osteoarthritis.

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Experts recommend getting at least 150 minutes of moderate-intensity exercise each week for improved health. It is easy to count minutes, but how do you determine your intensity? Using the rate of perceived exertion scale or the simple talk test will help ensure you reach a moderate intensity without needing high-tech gadgets.

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