According to a study in the British Journal of Sports Medicine as little as 11 minutes of exercise can offset the negative effects of sitting on your posterior all day.

The study, a meta-analysis of nine other studies tracking nearly 45,000 people, found that those who were most sedentary risked dying prematurely. But even when people sat as much as 8.5 hours a day, getting just 11 minutes of moderate exercise significantly cut that risk. Thirty to 40 minutes of exercise was even more helpful.

“It doesn’t matter if you accrue it in 30 minutes or one-minute bouts over 30 occasions,” says Keith Diaz, an assistant professor of behavioral medicine at Columbia University and one of the coauthors of the study. “The guidelines historically used to recommend that it had to be 10 minutes or more time, and we found that that’s just not the case. Any movement, no matter what duration, is beneficial, as long as you accrue enough of it.”