More than 10 years ago, a mere five words frightened desk jockeys everywhere: “sitting is the new smoking.” Still, many people across the U.S. are walking less than they used to. Long days spent sitting can take a toll over time, negatively impacting bodies and minds.

Research from the American Heart Association shows one in four adults in the United States sits for longer than 8 hours each day, leading to an increased risk of cardiovascular disease, obesity, Type 2 diabetes, certain cancers and premature death.

Feeling stretched by the demands of everyday life is common. However, simply adding just 20 minutes of daily physical activity may reduce the risk of disease and improve mental health, according to research published in “JAMA Internal Medicine.” Additionally, being physically active reaps many benefits down the road. It keeps your mind sharp as you age; studies show higher levels of fitness are linked to better attention, learning, working memory and problem solving. It also slashes risk of depression and boosts an all-around sense of joy.

Research continues to show physical activity, like walking, reduces stress, boosts mood and promotes overall well-being. This year, in honor of National Walking Day – created by the American Heart Association more than 10 years ago to encourage more movement throughout the day and help people live longer, healthier lives, one step at a time – consider these ideas to get your body moving to help lower stress, improve sleep, lift your mood and support both mental and physical health.

Step into the Great Outdoors

Slipping on a pair of comfortable walking shoes and heading outside is a simple way to get more movement in your life. Walking outside has the added benefits of helping reduce stress, improving mood and boosting cardiovascular health. Sunshine also provides a boost of vitamin D and immune support.

Make It Fun

Think of movement as something you give yourself, by moving more your way. When you choose activities you enjoy, it becomes easier to make them part of your day. If you can’t find 20 minutes for a walk outside, even short bursts of movement can help. Walking in place at a brisk pace, walking up and down the stairs in your home, finding a quick dance workout online or even seated exercises and stretch breaks throughout the day can help you feel more refreshed and ready to take on everyday tasks, like cooking and running errands.

Every step counts. Visit Heart.org/movemore for more tips to get moving.