After years of working from home part-time, many employees are now facing a return to full-time office schedules. The transition can be especially challenging for individuals who have prioritized physical fitness in their routines. For example, Dorothy Beckett, a 68-year-old fitness enthusiast, thrived on her hybrid work schedule, finding time for early morning runs and swims before heading into the office. However, the mandate to return to the office full-time means she now has less time for physical activity.
The shift to an office-centric routine can leave many feeling exhausted at the end of the day, with little time or energy for exercise. Still, experts stress that maintaining regular physical activity is essential for overall health. Research has shown that sedentary lifestyles contribute to serious health risks, including heart disease, diabetes, and obesity. But the good news is that even small amounts of exercise just five hours of moderate-intensity exercise per week can help offset these risks.
One effective strategy is adjusting your mindset. Instead of trying to fit in long workouts every day, focus on the idea that “some is better than none.” Even short bursts of activity can yield significant benefits. Experts encourage adopting a flexible approach to fitness, where the goal is to move daily rather than achieve perfection.
A useful concept for fitting in movement during the workday is “movement snacks.” These are short, simple bursts of activity that can be done throughout the day, requiring little space or equipment. For example, taking a few minutes every hour to do bodyweight squats or walking up and down stairs can help keep your body active. Other ideas include holding a plank for 30 seconds or marching around the office while reaching your arm toward the ceiling. These brief activities are an easy way to stay moving without overwhelming your schedule.
Movement snacks can also help improve your balance and posture. Standing on one leg for 30 seconds or doing simple stretches at your desk can reduce stiffness and prevent the negative effects of prolonged sitting. If you’re shy about exercising in front of coworkers, consider using an empty conference room or even a quiet hallway for quick workouts. Over time, you might even inspire your colleagues to join in and create a culture of movement within your office.
If you’re struggling to find time for workouts during the week, consider condensing your exercise into longer sessions on weekends. Research suggests that weekend warriors people who focus their exercise on just one or two days can still reap significant health benefits.
For those lucky enough to have access to an in-office gym, taking advantage of this resource can make it easier to fit exercise into your workday. Many companies, including tech giants like Google and Microsoft, provide gym facilities for their employees. However, if your office doesn’t have a gym, there are still plenty of ways to stay active. Low-sweat activities like yoga or tai chi are great options for a midday workout that doesn’t leave you drenched in sweat. Walking around the office complex or using a walking pad under your desk are simple ways to boost your physical activity without disrupting your work.
Incorporating movement into your daily routine can help increase energy levels and improve mental focus. Not only will regular exercise help you feel better physically, but it also provides a break from the monotony of sitting at a desk or staring at a screen all day.
A consistent schedule can also improve your ability to exercise regularly. Some employees find that returning to the office gives them a better sense of routine, making it easier to integrate fitness into their daily lives. In some cases, employers offer wellness programs, including exercise incentives or wellness-related benefits, which can support employees in staying active.
While the transition to a full-time office schedule may feel like a challenge, it’s possible to maintain your fitness goals by adopting small changes to your daily routine. Whether it’s through quick “movement snacks,” utilizing office perks like a gym, or planning longer workouts on the weekend, staying active remains within reach, even during busy workdays.
