A full-time job at an office doesn’t have to mean sacrificing your health.
With the right mindset and some clever strategies, you can still stay active – even with a packed schedule.
Adjust your mindset
Don’t fall into the trap of “all or nothing” thinking. Studies show that even a little movement is far better than none.
A short walk, a quick set of squats, or a few stretches at your desk can go a long way toward maintaining your physical and mental health.
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Start your day with exercise
Dorothy Beckett, a 68-year-old federal employee, now begins her mornings with a 6 a.m. workout to make room for exercise before heading to the office.
It’s tough, but this early start guarantees she doesn’t miss her routine.
Try “movement snacks” throughout the day
Seattle-based physical therapist Chris Johnson recommends breaking up your day with “movement snacks” – short bursts of activity every 30 to 60 minutes.
Think 10 squats, walking up stairs, or a quick plank. Small moves add up.
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Improve your balance at your desk
Use these mini-breaks to work on balance. Try standing on one leg for 30 seconds at a time.
As you improve, increase the duration. It’s a quiet, equipment-free way to build strength and stability.
Use an empty conference room
Feeling awkward exercising in the open office? Grab a few minutes in an empty conference room.
It’s a discreet way to sneak in movement – and who knows, you might inspire others to do the same.
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Embrace weekend warrior workouts
If your weekdays are slammed, shift longer workouts to the weekend.
Research shows that condensing exercise into one or two days can be just as effective as spreading it across the week – as long as you stay consistent.
Take advantage of on-site gyms
If your company offers a gym, use it! More and more employers – from tech giants to lifestyle brands – are investing in in-office fitness spaces.
They’re there for a reason, and they can be a game changer for your routine.
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Choose low-sweat workouts for busy days
No gym? No problem. You don’t need to break a sweat to get the benefits of movement.
Try yoga, tai chi, or a brisk walk. These low-intensity exercises improve mobility and boost energy – without requiring a post-workout shower.
Turn meetings into walk-and-talks
Who says meetings have to be in a conference room? Take your colleague on a walk instead.
Walking meetings are a great way to get steps in, boost creativity, and give your eyes a break from screens.
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Add a walking pad to your workspace
For those who want to move while working, a walking pad (a small treadmill that fits under your desk) can keep you active without taking time away from tasks.
It’s not a full replacement for exercise, but it’s a solid supplement.
This article is based on information from WebMD.