When you have about 500 things to do during the day, finding time to exercise can seem nearly impossible.
It’s well-known that having an inactive lifestyle can be bad for your health. When you don’t get enough exercise, the National Library of Medicine says you increase your chances of developing these and other health conditions:¹
- Heart diseases
- High blood pressure
- High cholesterol
- Obesity
- Osteoporosis
- Stroke
- Type 2 diabetes
To avoid an inactive lifestyle and the risks associated with it, make exercise a priority.
Staying active doesn’t always require a gym session or a full workout. With a little creativity, you can sneak movement into your day in a way that feels doable.
Here are eight simple ways to break up the long hours of sitting and get moving during your workday.
Note: Talk with your doctor before beginning a new exercise routine. Some exercises might not be suitable for everyone.
1. Park farther away
If you drive to work, park at the far end of the parking lot. Those extra steps add up! Plus, you’ll probably have an easier time finding a parking spot.
2. Take the stairs
If you are able, skip the elevator and opt for the stairs whenever possible. It’s a simple practice that can raise your heart rate quickly.
3. Go for a walk on your lunch break
Instead of scrolling mindlessly on your phone, use part of your lunch break to take a brisk walk. It’s a great way to clear your mind, get some fresh air, and return to work feeling better, according to the National Library of Medicine.²
4. March in place
If your job requires you to stay near your desk throughout the day, stand up and march in place for a few minutes. Though you might feel a little silly, the break from sitting will feel even better.
5. Get up and walk around every hour
Set a timer to remind yourself to stand up and take a quick stroll every 60 minutes. Walk around your office at work, walk around the neighborhood if you work remotely, or hop on the treadmill for a few minutes if you have access to one.
6. Do some desk exercises
If you can’t leave your desk to take a quick walk, try some desk exercises. Movements such as desk planks, calf raises, and desk dips are a great way to add some resistance training to your day.
Check out the American Cancer Society's article about desk exercises and how to do them.
7. Use desk exercise equipment
If you work from home or in an office with standing desks, consider putting a walking pad under your desk. Even slow walking throughout the day can increase your step count and keep you moving.
Remote workers might also enjoy a stationary desk bike. If you are in meetings that don't involve much input or discussion on your part, pull it out and start pedaling. If you have HR training videos to watch, you could also go for a (stationary) ride while you learn.
8. Try office chair stretches
Office chair stretches are a great way to loosen up stiff muscles without launching into a full yoga routine. Here are a couple of examples:
Calf stretch: Sit on the floor or on a stable chair and extend your legs out in front of you. Loop a towel or a resistance band around the ball of one foot and gently pull it toward you. Repeat this five times. Switch legs and repeat.
Hamstring stretch: Sitting on the floor or a stable chair, extend your legs out in front of you, keeping your back and legs straight. Reach toward your toes and hold for 30 seconds. Repeat five times.
You can find many more stretches online. Be sure you check with your doctor before doing any stretches that could cause injury or worsen a current injury.
Live your healthiest life possible
Incorporating exercise, a nutritious diet, and regular health screenings into your lifestyle can help you live your healthiest life possible.
To stay current with your health screenings, meet with your primary care provider each year. You can find a doctor at selecthealth.org/find-care.
Looking for a new health plan? Select Health offers plans for individuals, employers, and more. Visit our plans page to learn more.
The content included here is for your information and not a substitute for professional medical advice. It should not be used to diagnose or treat a health problem or disease. Please consult your doctor if you have any questions or concerns. Additionally, this information does not guarantee benefits. To review your benefits, please reference your plan materials or call Member Services at 800-538-5038 weekdays, from 7:00 a.m. to 8:00 p.m., and Saturday, from 9:00 a.m. to 2:00 p.m., closed Sunday. TTY users call 711.
Sources
1. Health Risks of an Inactive Lifestyle, National Library of Medicine, 2025
2. Benefits of Exercise, National Library of Medicine, 2025
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