By now, I imagine you've read, heard or seen the reports that practically equate the deleterious effects of prolonged periods of sitting with those of downing a handful of cyanide capsules. Well, maybe the news isn't quite that dire, but it is serious enough that you should sit up — actually, stand up — and take notice.

Most of us spend the majority of our waking hours sitting, whether it's at a desk (at work or school), in a car or on the couch in front of a TV. In fact, a recent survey found that Americans are sedentary on average 21 hours a day! This means that we are on our feet for just three out of every 24 hours, which is at least part of the explanation as to why America is the second-fattest industrialized country in the world, just behind Mexico. Obesity is just one of a host of problems we Americans suffer as chronic sitters. The American Medical Association, the Centers for Disease Control and the American Cancer Society have all thrown their hats into the ring in the fight to make Americans aware of the dangers associated with excess sitting, which they agree can include:

— Increased risk of diabetes

— Increased risk of heart disease

— Increased risk of stroke

— Increased risk of some cancers

— Increased obesity

— Decrease in HDL (good cholesterol)

— Decrease in muscle mass

— Decrease in bone density

— DECREASED LIFE EXPECTANCY!

Yes, sitting all day really is that bad for you, and if you find yourself sitting for most of your day, you need to make a change — now! Here's how:

1. STAND AT WORK. Do what I did: I ordered adjustable computer and keyboard stands for my work desk. They are inexpensive and easy to set up. I now stand for most of the day, making sure to shift my weight and take periodic sitting breaks (as opposed to the other way around), to help prevent my leg muscles from becoming stiff and blood from pooling in my lower extremities. Several companies make full-on hydraulic desks that allow you to stand and sit at will as you work. These are obviously much more costly and involved than my mini desk stands, but if you really want to do the standing desk concept right, it's an ideal option.

2. GET UP. All too often we become lulled into extended periods that were intended to be brief ones. For example, how often have you found yourself glued to your computer screen as one video link, post or email leads to another and another? Or what about the times you sat down to read a single magazine article and it turned into reading all of the articles and the ads, too? We're faced with a multitude of distractions these days — all of which sometimes seem to conspire to keep us seated. Don't fall into this trap. Set an alarm on your computer or phone that alerts you to get up every 15 minutes. Then just get up, stretch your legs, get a glass of water, look out the window and take some deep breaths.

3. WALK IT OFF. Take the stairs rather than the escalator. Park in the farthest spot rather than the closest. Consider hoofing it rather than getting in the car when your destination is less than a mile. A bike ride will do the trick as well.

4. SUPPORTIVE SHOES AND SOCKS. It's hard to imagine spending more time on your feet when your shoes aren't comfortable. Get yourself a pair that offers solid arch support, and if your feet are flat, like mine, buy a pair of orthotic inserts for even more support. Athletic compression socks are great for people who are on their feet a lot, too. They not only offer foot support but help improve blood circulation back up from the feet to the rest of the body, resulting in a more energized feeling in your whole body.

I hope I've impressed upon you the importance of getting off your butt and on your feet. It's one of the easiest steps you can take to significantly improve your health, for now and for the long term.

To find out more about Shawn Perine and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.