ROCHESTER, N.Y. — The U.S. Army created a free YouTube series called "All You," to help the public get in shape.

People who primarily sit all day at work or at home are at a higher risk of health problems. A study published in the Journal of the American Medical Association says those who predominantly sit for most of the day have a 34% higher risk of mortality from cardiovascular disease.

What You Need To Know

  • The U.S. Army's World Class Athlete Programs high-performance team consists of experts in strength and conditioning, athletic training, nutrition and massage therapy

  • Lt. Col. Jason Barber has been with ArmyWCAP since 2012 and has been in the U.S. military for 34 years.

Health and wellness experts say exercising right at your desk or even from the couch is a great way to start to reverse the negative effects of sitting around, like bad posture, increased blood pressure and weight gain. 

Lt. Col. Jason Barber is a health leader with 34 years of strength and conditioning coaching experience on active duty, in the National Guard and Army Reserves. He helps soldiers qualify for the Olympic and Paralympic Games. He's part of the Army"s World Class Athlete Program. He has a 10-minute mini-workout that includes desk pushups, squats and lunges.

"The biggest thing it just move. It is all about getting up and moving around. You have heard the phrase that sitting is our new smoking. So, as much as you can stand up and move around and sit and stand, it doesn't matter; figure out a way to have your desk move for you as well. That video is designed so if you cannot get out of your cubicle, which I feel bad for you if you can't, but you can at least get some things done in a very short amount of time,” said Lt. Col. Jason Barber, high performance coordinator at Army WCAP.

The big takeaway is that some exercise is better than none.

Lt. Col. Jason Barber is a WNY native, a Geneseo High School grad and a University at Buffalo grad. He has been at the Army’s World Class Athlete Program in Colorado since 2012.