The Office of Disease Prevention and Health Promotion (ODPHP) at the U.S. Department of Health and Human Services recommends that adults do two types of exercise regularly: aerobic activity (such as swimming, cycling or brisk walking) and muscle-strengthening exercises (push-ups or lifting weights, for example). Experts at the ODPHP advise a minimum of 150 to 300 minutes of moderate- to vigorous-intensity aerobic exercise each week, in addition to at least two days of muscle-strengthening exercises weekly.¹

While guidelines used to recommend trying to get at least 10 minutes of activity at a time, the ODPHP now says that any amount helps your health. So if you can’t get, say, 30 minutes of exercise in one spurt, aim to increase the amount of exercise you get throughout the day. In other words, aim to move more and sit less.

Remember, the benefits of exercise are cumulative, so any bit of physical activity you can work into your day counts. Here are some ways to fit more exercise in.

1. Become an early riser.

It can be tough to get out of your warm bed at oh-dark-thirty, especially if it’s cold and dreary out. But there’s some pleasure in greeting the sun while getting your sweat on — and you will adjust to it, we promise! There’s also an element of solitude you may come to enjoy in the early-morning quiet, especially if it’s lacking during your hectic days. As an added benefit, getting a good dose of cardio in the morning may help you sleep better at night, the Sleep Foundation reports.²

2. Grab some exercise at work.

Leave a pair of athletic shoes at the office (or within easy reach if you’re working from home) and head out for a brisk, arm-pumping walk at lunchtime. Not only will it add to your exercise total, but it can help with workday stress. In fact, a 2018 study showed that participating in just 15 minutes of what researchers referred to as relaxation exercise during the workday, such as taking a walk in a park, brings a greater sense of well-being at the end of the day.³

Other ideas for sneaking exercise into your workday:

• Try “walk and talks.” If you’ve got an informal meeting or need to do some brainstorming, throw on your athletic shoes and take a brisk walk with your co-workers while you hash out what you need to work on.
• Take the stairs This tried-and-true technique really helps with your aerobic fitness. Plus stairs work a number of muscles, including the quads, glutes, hamstrings and core.
• Get up and move. Try to take a quick break every hour. Walk to the water cooler, use the restroom, stroll around the office, do some squats at your desk. For extra stress relief, do some arm circles and shoulder shrugs while you’re walking.
• Leave a pair of dumbbells at work. Got a long phone call? Do some standing shoulder shrugs, bicep curls, tricep extensions and wrist curls while you’re on your call. (A headset may prove helpful here.)
• Is there a gym at work? Use it! If your employer offers workout equipment or exercise classes on site, take advantage of them! Try eating lunch at your desk, then spend your break exercising. Or if it’s too difficult to fit in a workout during the day, come in early or stay late to get some exercise in. It’ll do your body — and mind — good.
• Got access to a standing desk? Give it a shot. While working while standing isn’t technically exercise, it does help you sit less — which is important for your health, as the new guidelines state. According to the ODPHP, research has shown a strong correlation between sedentary behavior and a number of health conditions, including heart disease and high blood pressure. And Harvard Health reports that using a standing desk brings other potential benefits as well, including a faster return to normal blood-sugar levels after meals and a reduced risk of shoulder and back pain.⁴