Spending too much time sitting hurts your health, and researchers say that even folks who exercise regularly spend as much time sitting throughout the day as their less physically fit peers.

The findings indicate that public health recommendations should be established to encourage Americans to limit the amount of time they spend sitting throughout the day, says Lynette L. Craft, an adjunct assistant professor in preventive medicine at Northwestern University Feinberg School of Medicine.

“We all know someone who gets a good workout in every day, but then spends a large portion of their day sitting in front of a computer with few breaks,” Craft says. “If these people could replace some of the sitting with light activity — just getting up, moving around, maybe standing up when talking on the phone, walking down the hall instead of sending an email — we do think they could gain health benefits.”

So even if you are a dedicated exerciser, being desk-bound all day can still increase your risk of diabetes, obesity, cardiovascular disease and some cancers. To lessen your risk, get up and take regular walking or stretching breaks every hour.