Bet you sit more than you think you do — especially if you're glued to your computer all day. Whether it's at your office desk or on your couch, all those hours you spend on your butt add up to some pretty grim consequences: Sitting disease (and yes, it does exist) is a silent-but-deadly condition that targets deskbound and other inactive people. When you sit for hours on end, you burn fewer calories and your circulation suffers, causing pesky symptoms like weight gain and back and neck pain, and scarier ones like a heightened risk of heart disease, cancer, and early death. But always standing isn't the answer.

Adjustable workstations that let you easily switch between standing and sitting every 20 to 30 minutes are ideal because they help you mimic the natural rhythm of human physical activity. Shifting positions improves your circulation, which can reduce the health risks of being nailed to a desk all day, says Carrie Schmitz, ergonomist and senior research manager for Ergotron, an ergonomic workstation retailer. Oh, and a small study conducted in 2011 found that a sit-stand solution can even boost your mood.

The thing is, many sit-stand desks cost hundreds of dollars. Even if your employer will pay for one (Ask!), you might not want that kind of bulky contraption at home. Luckily, though, there are plenty of simple ways to construct an unobtrusive standing desk at work or at home. Then pull up a stool or go back to your old desk every so often.

First things first: Regardless of whether you're on your butt or on your feet, the top of your monitor screen should be at eye level and at arm's distance away from you. Your keyboard should be at elbow level with your arms bent at a 90-degree angle. This arrangement promotes neutral posture to minimize back, neck, and eye strain. (Note: This means you should use a separate monitor and keyboard. If you're stuck with a laptop, get a wireless keyboard like this, and treat your laptop like a stand-alone screen. If new hardware isn't in the cards, just elevate your entire laptop so the keyboard is level with your chest. It's less ideal, but better than sitting nonstop.)

1. Use paper reams: If your office has a copy machine, it probably has a paper stash. Make three piles of paper reams on your desk: one for your screen; one in front of it, but slightly lower for your keyboard; and a third pile to the left or right side of your keyboard to elevate your mouse. Push the paper aside when you want to take a load off, and place the devices back on your desk.

2. Try a step stool: For less than 20 bucks, a step stool can give your screen a leg up at home. Place it top of your dresser to create your desk, then stow the stool underneath it when you take a sitting break.

3. Use your desk chair: Place your chair on top of your desk and your laptop on the seat. Without a place to sit, you won't be tempted to plop down prematurely.

4. Make your bookshelf do double duty: Clear off two shelves of a tall bookshelf, and arrange your screen on one, and your keyboard and mouse on the one beneath it.

5. Use a folding bed tray: Prop one like this $9.99 one from Ikea on your kitchen countertop, table, or dresser to elevate your screen. Then slip the keyboard underneath. Fold it flat in a kitchen cupboard for easy storage.

6. Use an over-the-door ironing board: Typically around $25, a Murphy-style ironing board provides a steady surface to place your laptop. They take up zero space if your place is too small for a proper desk, let alone a standing one. Prop your laptop on some books or a shoebox if it feels too low.

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