You also missed very low intensity exercise. Studies talking about the harms of sitting for long periods have been prominent in the news recently. Effects appear even in those who exercise regularly.

Some recommend 3 hours of walking or equivalent a day. 10,000 steps is an similar recommendation.

Hard for a desk job like most of us have. OTOH, as long as you're getting other exercise just standing instead of / as well as sitting might be enough if you're otherwise active.