Many people spend several hours daily watching television and in addition to that sit the major part of the day at work. The effects of both sitting time and TV viewing were investigated in 2,761 women and 2,103 men by measuring waist circumference, body mass index (BMI), resting blood pressure, triglycerides, HDL cholesterol, fasting and 2 hours post load plasma glucose and fasting insulin (Thorp, AA, et al. 2010., Dunstan DW, et al. 2010). The results showed that sitting time for both men and women was detrimentally associated with waist circumference, BMI, systolic blood pressure, fasting triglycerides, HDL cholesterol, 2 hours post load plasma glucose and fasting insulin. Most people could probably cut down on TV viewing, but spending hours exercising everyday would not be practical and possible. The good news is that it is not necessary to spend hours exercising everyday to improve these cardio-metabolic risk factors. If you have been reading prior blogs, you may remember research showing equal benefits of short, intensive interval training and much longer, but less intensive training. It showed that just some few minutes of the actual activity 3 times a week could save hours weekly, and it will still produce the same benefits. If you, in addition to that adjusted the way you eat to high nutrients, low glycemic index meals you would see a big difference in your health in just some few weeks.