How can I offset all this sitting?

Q:

I work long hours at a desk job, and I’m worried about the impact so much sitting has on my health. But I don’t have time to dedicate to long workouts. Help!

A:

It’s a common concern: One new study found that we’re sitting an hour more a day than we were just 10 years ago. But there’s good news! It’s surprisingly easy to reduce the health risks of prolonged sitting (such as heart disease and diabetes)—no gym required.

Scientists from the University of Sydney in Australia found that getting just 22 minutes of movement a day does the trick. And you can accomplish that with small bouts of activity throughout the day—like a 15-minute lunchtime walk combined with 15 minutes of housework or gardening. What’s more, the researchers say if you put together 43 minutes of movement daily, you can eliminate sitting risks! Personally, I’ve added an underthe-desk elliptical so I can pedal when I’m working on the computer, and I take the stairs instead of the elevator. Senna tea is a great remedy for constipation—it stimulates the colon for laxative effects. But it can bring on something called “lazy colon syndrome,” where the intestines become sluggish unless they get their daily fix. Why? When you swallow food, your brain signals your GI tract to start the digestive process. But when the body begins to rely on laxatives, even natural ones, this motion can weaken, so your body hears the signal but can’t move food through.

Thankfully, I can suggest a few easy diet tweaks to get your digestive system back on track. Drinking more water, eating 5 to 10 prunes daily and enjoying a cup of plain yogurt with 1⁄2 cup of berries and 1 Tbs. to 2 Tbs. of ground flaxseed are good ways to start. In the future, drinking a cup or two of senna tea is fine if you get backed up, but avoid using it for longer than a week.

I’ve been drinking senna tea daily to keep me regular. But if I skip a day, I feel bloated and blah. What’s going on?