You know you should get 30 minutes of activity most days. Your doctor has said it, I’ve said it, and the American Heart Association says it. And then Tuesday happens. Work runs late, your mom needs a ride to her appointment, dinner has to get on the table, and by 8 p.m. the only walking you’re doing is to the couch.

That isn’t a willpower problem. A workout has to come out of free time, and plenty of adults don’t have much of it. The good news is your blood vessels don’t care whether the movement happens in a gym. I’ll walk you through what the research shows about short bursts of movement and less sitting for blood pressure, plus 12 ways to fit them into the day you already have.