How to Exercise If You Spend Most of the Day Sitting
Exercise is a necessity — it’s non-negotiable and should never be sacrificed (unless it’s truly unavoidable). Experts note, however, that it doesn’t have to be excessive, nor does it need to happen at the exact same time every day.
What is certain is that if you spend many hours sitting in a chair (as is common with office jobs, for example), exercise becomes even more important. It’s what prevents you from becoming sedentary and facing all the negative consequences that come with it.
The challenge for many is that daily life is full of obligations and schedules, and that often pushes exercise down the priority list or causes it to be sacrificed in favor of seemingly “more important” tasks. That, of course, isn’t ideal.
If you spend much of your day sitting, then your workouts should be done in a way that optimises and maximises the benefits — and that depends not only on the type of exercise, but also on how much you do and when you do it.
So, what’s the best time to work out if you’re sitting for hours?
Determining the ideal workout time depends on personal factors such as your schedule, available time, and lifestyle. Experts recommend choosing a time slot that doesn’t interfere with your obligations and that you can stick to consistently.
If you start work very early, afternoons might be your best bet. On the other hand, if your workdays are long or you have children, mornings may be a smarter option, as you can complete your workout before other responsibilities pile up.
According to Verywell Mind, exercising in the morning may actually be the most beneficial — especially if you’ll be spending the rest of the day seated at a desk.
Why? Morning workouts have many science-backed benefits: they promote other healthy habits, boost mood, increase focus and energy, help you feel more alert during the day, improve sleep at night, support weight management, and reduce stress from the start of the day.
Afternoon workouts also come with their own benefits, but they can be harder to stick to if your workday leaves you drained, or if you have social plans and errands after hours.
Move more throughout the day
It’s not just about having a workout routine — you also need to find small moments to move throughout the day to avoid the risks of prolonged sitting.
“Replacing even just five minutes of sitting with moderate to vigorous activity (like brisk walking, jogging, or cycling) could have a measurable effect on heart health,” explains Harvard Health Publishing.
This doesn’t mean you need to start doing jumping jacks in the middle of a meeting or sprinting down office hallways. Instead, it’s about standing up, walking a bit (maybe during your lunch break or between work blocks), and incorporating movement into your workflow. Ideally, this should happen several times a day.
First published on gq.com.mx
