Modern office life isn’t exactly designed to keep us moving.
Hours of sitting, endless video calls, and the lure of the desk drawer snack can leave us feeling sluggish.
However, weaving more activity into your day doesn’t always mean carving out hours for the gym. Small, regular bursts of movement can make a big difference to your energy levels, focus, and long-term wellbeing.
Whether you’re just starting out on your journey to become more active, or you’re already hitting your fitness goals but looking for fresh ideas, these five tips will help you step up your activity levels in ways that feel achievable, enjoyable, and sustainable.
Make Movement Non-Negotiable in Your Workday
For many office workers, the bulk of the day is spent seated. Sitting for long periods has been linked with stiffness, reduced energy, and even long-term health issues. The good news? Breaking up your sitting time with regular, small doses of movement can combat this.
If you’re new to increasing activity:
Start small by standing up every 30 minutes to stretch or walk across the office.
Use a timer or calendar reminder to prompt you. Even two minutes of stretching or a quick walk around the office adds up over the day.
Swap the lift for the stairs, and if you’re working from home, do a quick loop around your house between meetings.
If you’re already active:
Challenge yourself to use your work breaks more intentionally. For example, instead of scrolling on your phone at lunchtime, take a brisk 15-minute walk.
Try a standing desk or even a walking desk if your office allows it—both can help you accumulate extra steps without cutting into your day.
Add “micro workouts” into breaks: 20 squats, a plank hold, or engaging with our Wellbeing Video Programme, can energise you in under 5 minutes.
Making movement a regular, non-negotiable part of your workday is one of the simplest, most effective ways to boost activity levels and beat the sedentary office slump.
Reframe Activity as a Series of “Snacks”
The idea that exercise must mean a 60-minute workout in the gym is outdated. In fact, research shows that short, regular bouts of movement throughout the day—sometimes called “exercise snacks”—are just as beneficial for improving fitness, mobility, and energy.
If you’re new to activity:
Think of activity as something you sprinkle into your day in 5–10 minute bursts. Walk to grab a coffee, stretch while the kettle boils, or do gentle yoga before bed.
Even household chores count: vacuuming, gardening, or carrying shopping bags are all forms of physical activity that raise your heart rate.
Start with a realistic goal—perhaps two or three activity snacks per day—and build from there.
If you’re already active:
Use activity snacks to top up your fitness without the need for an extra full workout. For example, try stair sprints, skipping for five minutes, or a quick HIIT circuit between tasks.
Try “movement stacking”—combining activities, such as walking while taking a call or doing calf raises while brushing your teeth.
Challenge yourself with variety: mix mobility, cardio, and strength-focused snacks to cover different areas of fitness in bite-sized pieces.
By reframing activity as small, frequent opportunities rather than long, scheduled workouts, you’ll find it much easier to move consistently—even on your busiest days.
Use Your Commute or Daily Travel as Built-In Exercise
One of the most overlooked opportunities for activity is your commute. Whether you travel by train, bus, car, or even work from home, there are simple ways to transform travel time into movement time.
If you’re new to activity:
Get off public transport one stop earlier and walk the rest of the way.
If you drive, park further away from the office or take a short walk before heading inside.
Working from home? Create a “fake commute” by starting the day with a short walk outdoors to boost your mood and energy.
By making your commute more active, you transform “lost” time into a consistent source of daily exercise—without needing to rearrange your schedule.
Add Social Movement to Stay Motivated
Activity doesn’t have to be a solo pursuit. In fact, exercising with others can boost motivation, make workouts more enjoyable, and help you stay consistent. Social activities also add variety to your routine, preventing boredom and encouraging you to try new things.
If you’re new to activity:
Start with something low-pressure, like a lunchtime walking group with colleagues or a weekly after-work yoga class.
Consider accountability partners—having a friend or co-worker who shares your activity goals can keep you on track.
Group fitness classes are a great way to build confidence, as the energy of the group helps you stay motivated.
If you’re already active:
Explore more dynamic and fun activities with friends, such as padel. Padel, a fast-growing racket sport, combines elements of tennis and squash. It’s played in doubles, making it social, energetic, and highly engaging.
Try workplace challenges: set up a step-count competition, organise a charity walk, or join a recreational sports league.
Mix socialising with movement: instead of catching up with a friend over drinks, suggest a walk, hike, or a game of padel.
The social element of activity not only helps you move more, but it also strengthens your connections with others—great for both physical and mental wellbeing.
Set Fresh Challenges to Keep Progress Going
Once you start adding activity into your day, it’s important to keep things fresh so you don’t lose momentum. Setting new challenges—big or small—keeps you motivated and gives you something to aim for.
If you’re new to activity:
Start with short-term, achievable goals, such as completing 8,000 steps a day for a week or doing 10 minutes of stretching each evening.
Use apps or simple journals to track your progress. Seeing improvements, no matter how small, can be highly motivating.
Celebrate milestones. Each time you complete a goal, reward yourself (without undoing your progress!)—perhaps a new water bottle, a book, or simply the recognition that you’re moving in the right direction.
If you’re already active:
Consider performance-based challenges, such as improving your 5k run time, completing a set number of strength exercises, or learning a new sport.
Sign up for events, such as a charity fun run, a cycling sportive, or a workplace challenge to give you something concrete to train towards.
Focus on variety: try new activities to challenge your body in different ways. This might mean incorporating mobility classes, martial arts, or team-based sports like padel or five-a-side football.
Challenges keep your activity journey engaging and help ensure you’re continually moving forwards, no matter where you start.
Improving your activity levels doesn’t require a complete lifestyle overhaul.
By weaving smaller doses of movement into your day, reframing activity as achievable “snacks,” making your commute active, and leaning on the power of social connection, you can transform how energised and focused you feel.
For beginners, the message is simple: start small and stay consistent. Even a few minutes of movement at a time will add up to big changes in how you feel and function. For those already active, the key is variety and fresh challenges—whether that’s micro workouts, workplace step competitions, or fun social sports like padel.
Ultimately, activity is about progress, not perfection. Each step, stretch, or swing of a racket brings benefits, and by embedding movement into your workday and lifestyle, you’ll not only improve your health but also your productivity, resilience, and overall sense of wellbeing.