Sitting all day is detrimental to your health. That much we know. So much of the population spend the vast majority of their time sitting down, and it's definitely not a good thing. Whether you're at home, at work, in your car or out and about, you'll still be more than likely to spend a huge amount of time seated. When this is the case, it can be a brilliant idea to learn a few ways to still get in that all-important physical activity.

It’s essential that you fit in into your busy schedule, but it’s always easier said than done.Working out at work isn't always an option, but there are still options before you write it off completely. Even just a few minute changes to your working day can have a big impact on your overall health and fitness. It’s always worth knowing about in the long run.

Here are a few solutions

A Standing Desk

Man working on a standing desk

The first option many people are heading towards is a standing desk. Sitting is one of the easiest ways for your body to do the least work possible, and that is never good. A standing desk at your job that you can actually exercise your legs, back and core. They're used throughout your day (as they are meant to be most of the time) and this really helps you keep in the best shape you can.

Sitting for too long has a vast range of adverse effects. From muscle wastage through to posture issues, it is all stacked against you. This is one of the easier ways to give yourself a fighting chance.

Desk Job Exercises

Woman using a desk bike to exercise at her job

The next one is a little more out there, but it has even more advantages than it sounds. There are inventions out there made just for the very purpose of exercising actually during your desk job. Whether it is the walking desk or desk cycles themselves. There’s a range of different pieces of equipment that you can use to get in those active hours.

The desk bike, in particular, is easy to use as it's silent, low impact, and most of the time, unnoticeable. All you have to do is keep one under your desk and get to work. When you feel like getting in some movement, have a 10-15 minute pedal and burn some extra calories. It’s always good.


Man running up stairs

Next on the list is a relatively new invention that can be a huge benefit to your overall health with no extra time needed. The premise behind it is simply to exercise more whenever you have the chance. That might sound way too obvious, but there's more to it than just exercising for a while whenever you’re outdoors.

It follows the HIIT workout structure, but in a super short space of time. That means like, instead of casually walking up the stairs, sprint them as fast as you can. Doing some housework? Hit it even harder. Meetings? Run to them or walk and talk. Tiny changes to your life where you can get just a few minutes of exercise over the course of one day can make a huge impact over time. It's worth thinking about.

A Solid Exercise Routine

Close up of gym shoes being tied

Moving into the realms of the slightly more obvious, we couldn't not advocate a solid workout routine. Even with a desk job, finding time to do exercise before or after work is still ideal. It's essential to be able to really make the most of your physical fitness and reach your peak state. There are again a lot of ways to do it, from home workouts in a new home gym through to a stable gym membership, but it's worth doing.

To make it more practical with your ever-busier working life, it can even be an awesome idea to commute with a workout. Run or cycle to work to get the extra exercise in. It sounds like a lot of work, but it can make the most of your time and your money at the same time, and that can be invaluable to a busy lifestyle.

Active Lunches

Close up of business woman changing into workout shoes

Finally, we have the idea of an active lunch. It may be more of an extension of the point above, but it still counts. Even if you can’t commute and exercise at the same time, why not make the most of your breaks. Use any combination of the points above to really make the most of workday.

It even frees up more of your own time when you get home so that you can really relax. That’s one of the key components to a fully healthy lifestyle. It’s not for everyone, but if you can fit it in, it can be one of the most efficient ways to exercise that you can physically do.

Ultimately, keeping fit rarely fits in with a busy lifestyle. It takes up time and effort, and you have to have your heart and your head in it. For the best chance at sticking with a new routine, it needs to be done practically and in a way that you can truly enjoy. Find what works best for you as an individual and take it from there. Your fitness is your own and no one else's.

For a little more info, check out this link to the NHS

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.