Multiple medical studies warn about the dangers of sitting too much throughout the day. Even stepping away from the desk for five minutes an hour can be good for you.

Some of the health risks of a sedentary lifestyle are cardiovascular disease, obesity and conditions that include increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. A recent Mayo Clinic study suggests that too much sitting also increases the risk of cancer.

To encourage city employees to move more during the work day, Cigna and HTV developed a series of exercise videos, “Fit in Five,” that can be done in your workspace and on your breaks.

If you already have a fitness routine, this 30-minute video can infuse some extra energy into your workday. For employees who need a motivation to excercise, these videos are a good place to start. And if anybody gives you the side-eye, just say you are earning your wellness points.

“One of the biggest challenges to starting an exercise program is time. The ‘Fit in Five’ exercises can be done easily in short segments throughout the day at someone’s desk,” said Paula McHam, a Cigna account executive. “In addition to individual use, the ‘Fit in Five’ videos are a great way to get a group together for a healthy break at work.”

Cigna introduced the video series at a “red-carpet, night club” themed event at the House of Dereon in November. Cigna leaders and Councilman Dwight Boykins greeted the guests who were clad in workout gear. Guests got their hearts pumping and bodies moving to the dance routines of Night Club Cardio.

The wellness team has free flash drives with the videos, or watch it on YouTube.