If you’re one of those who binge watches and sits on their couch all day long (or stay in bed for that matter), then you might want to find other ways of staying off your behind. New research has shown that staying on your couch for just two weeks increases your risk for diabetes and heart disease.

These 14 days spent doing nothing will reduce your muscle mass, raise the potential for high cholesterol and increases body fat. To combat this, you should strive to achieve at least 10,000 steps per day – this is the target to maintain good health.

Express.co.uk reports:

Dr. Cuthbertson’s team, from the University of Liverpool, followed a group of 28 healthy people of a normal weight with an average age of 25. Participants usually took 10,000 steps per day or more but did not have more than two hours of structured exercise – such as going to the gym or playing sport – per week.

The results showed significant changes in the body, including loss of muscle mass (average loss 0.36kg) and increases in total body fat, with central body fat going up by around 1 percent. There was also an increase in liver fat and an increase in bad cholesterol markers. Overall, cardio-respiratory fitness levels also declined.

Read more here.