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I have a sedentary job and I'm struggling to incorporate more activity into my day - any suggestions?

Hi everyone,

I'm a software developer and I spend most of my day sitting in front of my computer. I used to be an active person, but my job has made me sedentary and I'm finding it hard to get enough exercise. I want to incorporate more physical activity into my day, but I'm not sure where to start. I've tried going to the gym after work, but I find it hard to motivate myself after a long day of sitting. Does anyone have any suggestions for how to get more active during the workday? Maybe some tips on desk exercises or easy ways to get up and move around more often? Any advice would be greatly appreciated! Thanks in advance.

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Hi there!

I can totally relate to your situation as I also have a sedentary job. One thing that has helped me is setting reminders on my phone to get up and move around every hour. Even if it's just for a few minutes, stretching or taking a quick walk around the office can really make a difference.

Another technique that has helped me is using a standing desk. It took some time to adjust to standing for long periods, but it has greatly reduced my sedentary time during the day.

Lastly, I've found that finding a workout buddy or joining a fitness group has been really helpful for keeping up with my fitness goals. Being accountable to someone else makes me more likely to stick to a routine.

I hope these tips help you too!


Hi there,

As someone who also has a desk job, I know how hard it can be to get enough exercise. One thing that has helped me is to schedule workouts into my calendar, just as I would any other important appointment. This way I have a set time to exercise and I'm less likely to skip my workout.

I've also started taking the stairs instead of the elevator, which is an easy way to incorporate more physical activity into my day. Additionally, I try to take short walks during my lunch break, even if it's just around the block. These breaks help me get fresh air and clear my mind, while also getting in a little exercise.

Another thing that has helped me is to find a workout buddy. Working out with a friend keeps me motivated and accountable, which has helped me stick to my fitness goals.

Overall, making small adjustments to my routine has helped me get more active, even when I'm stuck at my desk all day.


Hi all,

Sitting at a desk all day is definitely a challenge when it comes to staying active. I've found that incorporating small activities into my day-to-day life can make a big difference. For example, I have started biking to work instead of driving or taking public transport. This gets me outside and gets in a little exercise while also commuting.

Another thing that has helped me is investing in a small set of resistance bands. I keep them in my desk drawer and use them to do a few simple exercises while taking short breaks from work.

Lastly, I try to stand up and move around for a few minutes every hour, whether that means taking a walk around the office or simply stretching at my desk. These small activities help keep me focused and energized throughout the day.

Overall, finding ways to incorporate exercise into your daily routine, even if just for a few minutes here and there, can make a big difference when it comes to health and well-being.


Hello everyone,

I'm in a quite similar boat as the original poster. Being stuck at my desk most of the day has caused my energy level to plummet and my overall health to deteriorate. Thankfully, I found a few solutions that work for me.

Firstly, I've started taking regular breaks every two hours or so and using that time to walk around the block or catch up with a colleague. These small walks have been incredibly beneficial over time, as I feel much more refreshed and re-energized.

Secondly, I've incorporated some basic stretching exercises into my daily routine. Not only do they help me stay active, but they're also an incredibly beneficial way to de-stress and re-center my thoughts.

Lastly, I invested in a standing desk converter, and while it wasn't an outright fix, it did offer me more flexibility and autonomy over my workspace. Plus, it reminds me to switch to a standing posture every now and then.

I hope my experiences can be helpful for those of you struggling to stay active at work. Remember, even small adjustments can make a significant health difference over time.



I also have a sedentary job as a freelance writer, so I understand how challenging it can be to incorporate more exercise into my daily routine. One thing that has helped me is to take advantage of lunch breaks to go for a walk or hit the gym. I find that exercising during the day gives me a much-needed break from work and helps me stay energized throughout the afternoon.

Another thing that has helped me is to keep workout gear at the office, so that I can quickly change into exercise clothes and squeeze a workout in during breaks. This has been really helpful on busy days when I don't have time to hit the gym after work.

Lastly, I occasionally use a standing desk to break up my day and get moving more often. Even standing for a few hours per day can make a difference over time.

Hopefully, these tips help you establish a fitness routine that works for you, despite having a sedentary job. Good luck!

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