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With less than 15 per cent of Aussies achieving their minimum prescribed exercise quota, exploring ways to increase our movement at work has never been more important.

Low exercise levels are linked to cardiovascular disease, Type 2 diabetes, and osteoporosis, in addition to poor mental health scores.

In fact, low physical participation scores rank second only to tobacco smoking in terms of the effect it has on disease and poor health and costs the Aussie health care system an avoidable 1.5 billion annually.

The encouraging news is all these issues can be positively impacted with just 30 minutes of exercise per day.

Read on to find out some simple ways to incorporate this in your work day.

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Whether you work out late at night or early in the morning, it is important to know both have their advantages and disadvantages.

Depending on your training goals, these pros and cons could significantly be impacting the efficiency of your workout.

“There is no bad time to exercise, it just depends on the types of workouts you do and the results you want to achieve,” a sports nutrition expert from Bulk said.

“The most important thing is to find a time that suits you best, and if you feel better working out early morning as opposed to late night or vice versa, then do so. A workout should give you a sense of achievement and make you feel good.

“For those who do have certain body goals, consistency is key, therefore chose a time you feel you can stick to help your body ease into a comfortable routine.”

Here, experts have weighed up the pros and cons of an early morning workout and a late-night workout.

Early morning workout: 5am-8am

Advantages

1. Increased alertness

One of the biggest advantages to an early morning workout is feeling more alert – believe it or not.

Whilst you may feel exhausted as you drag yourself to the gym, your body produces a hormone called cortisol which is at its peak level at around 8am in the morning.

Cortisol, also known as the stress hormone, helps you keep awake and alert. This hormone will only cause you problems if there is too much or too little of it.

Therefore, if you have a healthy circadian rhythm – the 24-hour cycle that includes physiological and behavioural rhythms like sleeping – your body will be more primes to exercise early in the morning.

2. Can improve weight loss rate

For those looking to shred some body fat, a big advantage of working out in the morning is it is generally better for weight loss.

Elevated cortisol levels and growth hormone in the morning are both associated with your metabolism.

Therefore, taking high intensity exercise in the morning can help to boost the metabolism and burn more body fat, drawing more of your energy from your fat reserves.

3. Improves your body clock

A study published by the Journal of Physiology found that exercising at 7am can shift your body clock earlier.

Not only will this improve how alert you are in the morning but can also prime you to fall asleep easier and earlier that evening, allowing you to get enough rest to wake up and repeat the same routine again the following day.

4. Helps with appetite control

Exercise generally helps to control your appetite.

Studies have now shown that aerobic exercise, like running, cycling, and swimming decreases appetite. This is because it alters our hormone levels that drive hunger.

The theory behind exercise as an suppressant or stimulant of your appetite is based on the activities of two main hormones, ghrelin and peptide YY.

These are hormones with opposing actions, both released during exercise. Ghrelin stimulates appetite while peptide YY decreases appetite.

Therefore as exercise suppresses the ghrelin hormone, this will help you to control your appetite.

Disadvantages

1. Less time to warm up before weightlifting

For those who are wanting to build muscle or tone up, an early morning workout could do more harm than good.

This is because the body needs time to warm up before lifting weights. If you don’t give your muscles enough time to loosen up, you could risk an injury.

2. Lack of sleep

If you didn’t get to bed early enough the night before, or perhaps had a restless sleep, getting up at the crack of dawn and working out could also be extremely straining to the body.

Ensuring the body is fully rested before engaging in any workout is extremely important.

If you worked out the night before, sleep is what allows muscle tissue time to recover between workouts.

Having enough sleep is also important for having the energy to exercise, therefore not getting enough can lead to being less physically active during the day and reduced any muscle strength during workouts.

3. Inability to build muscle

Working out first thing in the morning generally doesn’t help with building muscle.

This is because your body needs a few hours to refuel stores that it has used up during the night.

Your muscles primarily use glucose to fuel weightlifting and resistance exercises. A morning workout does not result in significant gains in either muscle mass or strength, as you don’t yet have sufficient stores.

Therefore, if muscle or strength increases are your primary goal, workouts will see more benefits later in the day.

4. Metabolic rate can impact eating habits

As an early morning workout will boost your metabolism early in the day, your metabolic rate then generally slows down again in the evening.

Whereas an afternoon or evening workout will boost your metabolism later in the day, which is more beneficial if your dinner is your main meal of the day, providing the most calories.

For those looking for results in weight loss or weight maintenance, ideally you want to align your workouts with your biggest calorie intake to ensure best results.

If you want to burn calories and fat, changing your workout routine to the time of day when you eat your largest meal could be extremely beneficial.

Late-night workout: 7:30pm and onwards

Advantages

1. Higher energy levels

A study from The University of Birmingham shows you can go up to 20 per cent longer when exercising in the evening, at a higher intensity.

Therefore, doing workouts at a longer, faster, stronger rate will demonstrate results a lot quicker.

2. Muscles will tone up faster

Muscle strength and function peaks in the evening, as fluctuating hormones can make workouts later in the day more effective.

High levels of cortisol in the morning can prevent muscle growth, however high levels of testosterone in the evening boosts it.

3. PM workouts having negative impacts on sleep is a myth

Whilst many people believe that working out late night can be extremely disruptive to your quality of sleep, as endorphins are still buzzing, this is a myth.

Endorphins actually help to improve the ability to sleep, which also helps reduces stress.

A study in Sleep Medicine found that only two percent of vigorous exercisers said workouts interrupted their sleep, as 30 percent slept better after a good sweat.

Of course, depending on how late night your workout is, people may tend to rely on caffeine and taurine which are known as popular pre workout supplements. Whilst there is a lot of research to support their performance benefits, particularly if you are strength training, the caffeine can be problematic and impact sleep quality.

Therefore, opting for caffeine-free pre workout is a better option, which contains Beta Alanine and Citrulline Malate which helps to preserve muscle pH and acidity levels – delaying the build-up of lactic acid and muscle fatigue.

4. Effective stress relief

After a long day, exercise can help you unwind and de-stress. This is because physical activity produces endorphins, which are chemicals in the brain that act as natural painkillers.

Studies show that among those who exercise, 33 percent of high-stress adults said they feel less stressed after exercising, compared with 18 percent of low-stress adults.

Disadvantages

1. Can impact consistency

Exercising later in the day can make it much more tempting to move it to the next day because you are too tired.

Studies also suggest that fixing your workout session to morning time may make it easier for you to turn exercising into a daily habit than setting it at night-time.

2. Your post-workout fuel is consumed too late

It is important to help your muscles recover to replace their glycogen stores. Therefore, eating a meal which contains both carbohydrates and protein after your exercise session is recommended.

However, if you are completing a workout late at night, your hunger levels may take a lot longer to kick in, therefore you are eating extremely late.

Eating late at night go against your body’s circadian rhythm, impacting your metabolism and make it more difficult to maintain blood sugar levels.

3. Less time for post workout stretching

You may be going to the gym at 9pm, however it closes at 10pm, which can make you rush out of the door.

Not giving yourself enough time to complete thorough pre and post workout stretching can put you at risk of injury. Muscles and tendons that aren’t stretched properly after exercise may be more susceptible to injury.

Whilst it’s not only important to make sure you’re stretching after exercise, but also that you’re doing the right types of stretches.

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While most of us know doing any form of exercise is good for us, a new UK study has revealed that only one in three people struggle to do the basics.

The new research by PureGym highlighted a worrying lack of fitness, with half of those surveyed admitting they struggle to get up from the sofa, as well as struggling with other day-to-day tasks, such as walking uphill, and basic physical exercise.

Working with Certified Personal Trainer Phil Carpenter to create a set of benchmarks that outline an ideal basic level of fitness applicable to people of all ages and genders, more than 2,000 people were involved in the study.

Analysing seven basic exercises (tricep dips, push ups, squats, slow squats, deep squats, a 2.4 kilometre run and a toe touch), the results reveal many fall short of these ‘base level’ benchmarks, with day to day movement affected as a result.

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Across each of the exercises, one in three are unable to complete any of them, with running proving the most difficult. Nearly four in 10 people (38 per cent) stated they would be unable to complete the run, regardless of how much time they had to do so.

It’s a similar story when it comes to strength, as a third (34 per cent) of people are unable to complete a single tricep dip, with 5.63 being the average number of reps completed. Meanwhile, a quarter (27 per cent) were unable to complete a single squat, with the average person only able to complete 9.58 squat reps before failure.

“The average person who works in an office spends most of their time sat or laid down. We wake up after a night of lying down, sit down to eat breakfast, drive to work, get a lift to the right floor, and sit at a desk until 5pm, often with lunches spent at our desks. Even for those who exercise after work, a large portion of the evening will still be spent sat down,” Carpenter said.

READ MORE: Exact number of steps you need to walk each day to live longer

“By the time the weekend comes around, the average person is exhausted, and with a long list of chores like cleaning, food shopping to do, as well as simply recovering from the working week, getting to the gym can seem impossible.

“Sedentary lifestyles have a huge impact on our mobility. When we do not use our muscles in the intended way, we lose range of motion and strength. Sitting down all day can cause tight hamstrings, weak hip flexors and glutes, weak upper back muscles, poor posture, and more.”

READ MORE: What’s the best time of day to work out?

In addition to looking at the key exercises we should all be able to complete, PureGym also analysed how challenging certain day-to-day activities can be for some people as a result of this lack of ‘basic’ fitness.

In addition to the 50 per cent of us that struggle to get up from a chair or sofa, more than half (55 per cent) said that they get out of breath when walking up a flight of stairs.

Worryingly, it’s those aged 16-24 who find climbing stairs the most difficult, with nearly three-quarters (74 per cent) admitting to struggling with this, in comparison to just 46 per cent of those aged over 55.

The study also revealed 69 per cent of people cite ‘poor flexibility’ as being a struggle in their daily lives, while 68 per cent struggle with stiff or tight muscles. This is confirmed in the study’s toe touch tests, with four in 10 (44 per cent) unable to successfully touch their toes.

“Mobility is our bodies’ secret superhero, one that we don’t realise is there until we begin to lose it as we age. Having good mobility and flexibility allows us to move through a bigger range of motion, with less risk of injury,” Carpenter said.

“Yoga, tai chi, and pilates are great ways to improve mobility and flexibility, but even something as simple as getting up, moving, and stretching everyone 1-2 hours that you are inactive, will make a difference.”

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It’s no surprise exercise is one of the first things we turn to when we decide it’s time to lose weight.

We readily sign up for that gym membership and commit to extra walks with the dog, believing if we exercise enough, the number on the scales will drop.

Perhaps also unsurprisingly, many of us are disheartened when we follow this routine for months and don’t see any change on the scales. This is why I’m frequently asked: does exercise help you lose weight, or is it just diet?

Like all things related to weight loss, the short answer is: it’s complicated.

READ MORE: The main reasons why we have the same dreams

What does the research say about exercise and weight?

There have been many studies over the past 70 years examining the role exercise plays in weight management. Recent research on the topic has predominantly found exercise alone has minimal impact on weight loss.

This includes a meta study examining all the relevant studies in the area, which found those who used exercise alone lost minimal weight compared with those who exercised and also reduced their energy intake.

A 2018 study found substantial weight loss was unlikely when participants followed the minimum governing guidelines for physical activity. This prescribes 150 minutes of moderate or 75 minutes of vigorous physical activity each week. The overall volume of exercise had to be significantly above the minimum recommended levels in order to achieve significant weight loss without dieting.

Studies show you need to be doing about 60 minutes of moderate activity per day to achieve significant weight loss.

But before you cancel that gym membership, we also need to consider the substantial body of research confirming it’s vital to focus on exercise as part of any weight loss program.

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Exercise helps keep weight off long term

Exercise will improve your body composition and prevent muscle decline. Our metabolic rate – how much energy we burn at rest – is determined by how much muscle and fat we have, and muscle is more metabolically active than fat, meaning it burns more kilojoules.

Relying on diet alone to lose weight will reduce muscle along with body fat, slowing your metabolism. So it’s essential to make sure you’ve incorporated sufficient and appropriate exercise into your weight-loss plan to hold onto your muscle mass stores.

Incorporating strength-building resistance training is also important. This doesn’t mean you need to be in the gym every day. Just two days per week and in the comfort of your own home is perfectly fine.

Research confirms moderate-volume resistance training (three sets of ten repetitions for eight exercises) is just as effective as high-volume resistance training (five sets of ten repetitions for eight exercises) for maintaining lean mass and muscle when you’re following a diet incorporating moderate calorie restriction.

READ MORE: Dietitian’s top picks for healthy fast food and takeaway options

Studies also show physical activity and exercise have a substantial effect in preventing weight regain after weight loss. A longer-term study found those sustaining high exercise levels (expending more than 10,500 kilojoules or 2,500 calories each week, for example by walking 75 minutes per day) maintained a significantly larger weight loss than participants exercising less.

Exercise has overall health benefits

Before you start to see the results of exercise on the scales, you’re almost guaranteed to experience the many physical and mental health benefits that come with exercise.

Even low levels of exercise reduce your chance of developing diseases such as heart disease and type 2 diabetes. Research shows exercise is just as important as weight loss for improving health, because most diabetes and heart disease risk markers associated with obesity can be improved with exercise, even if you don’t lose weight.

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A physically active person with obesity can be considered metabolically healthy if they maintain good blood pressure, cholesterol and insulin levels. There is good evidence to show the risk of early death associated with obesity is largely reduced or eliminated by moderate-to-high levels of fitness.

Alongside improving your health, regular exercise has other physical benefits, such as improving strength and mobility. It also reduces stress levels, and even low levels of exercise will prompt a decrease in depressive symptoms, improve mood and promote better sleep.

This, in turn, will help you manage your diet better, with the boost to your mood helping you choose healthier foods and prevent impulsive food choices.

The bottom line?

READ MORE: Exact number of steps you need to walk each day to live longer

Exercise will help you lose weight and prevent you putting on weight again – it’s just that it won’t help you achieve your weight loss goals in isolation.

Exercise is one of the key pillars of long-term weight management. It plays an essential role in weight loss and maintenance, as do our diet and sleep choices.

To encourage more exercise, take up something you enjoy. Be sure to include variety, as always doing the same daily routine is a surefire way to get bored and give up.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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If you’ve ever felt achieving 10,000 steps a day every single day of the week seems like a bit of a tall order, then results of a new study will likely leave you feeling a little more optimistic.

While a lot of research has proven the health benefits of walking 10,000 steps a day, a new study published in JAMA Network Open has shown just 8,000 steps a few times a week can reduce your risk of dying from heart disease.

Heart disease is an umbrella term for range of conditions that affect your heart, including blood vessel diseases, such as coronary artery disease; heart rhythm problems (arrhythmias); and heart defects you’re born with (congenital heart defects), among others.

It remains the leading single cause of death in Australia, accounting for 16,600 deaths in 2020.

READ MORE: What happens if you don’t get enough sleep?

The study by Kyoto University found that over a decade of follow-up, people that were 20 years or older who took 8,000 or more steps on one or two days a week were 14.9 per cent less likely to die compared to people who were sedentary.

Even getting out just one or two days helped reduce the risk significantly.

The study was led by Dr. Kosuke Inoue of Kyoto University in Japan, collaborating with researchers from UCLA in California.

“We started this study to answer the question one of my patients asked during an outpatient clinic: ‘It is hard for me to keep sufficient steps every day. Is it okay to focus on walking only during the weekend?'” Dr Inoue said.

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“Given that a lack of time is one of the major barriers to exercise in modern society, our findings provide useful information to recommend walking even for a couple of days per week to reduce mortality risk.”

The risk of death dropped as the number of days involved increased. For example, exercising from three to seven days a week was associated with a 16.5 per cent reduction in all-cause and cardiovascular deaths.

The same pattern held true for people meeting step goals of anywhere between 6,000 to 10,000 steps.

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Jessica Stenson is an Australian athlete who won the gold medal in the marathon at the 2022 Commonwealth Games in Birmingham.

As a long-distance runner, she competes in distances from 5000 metres up to the marathon. She also represented Australia at the 2012 London Olympics and 2016 Rio de Janeiro Olympics in the marathon.

Here the marathon mum, who was recently announced as lululemon’s newest ambassador and who is expecting her second child this year, joins 9Honey Coach’s series 5 Fitness Questions.

1. We’re always being promised “the secret” to getting and staying healthy. What’s yours?

I believe a powerful tool to improve overall health is to find a form of movement or activity that excites and empowers you and to practise it on a regular basis. The key to staying healthy is to understand your physical and mental needs and to drive yourself to consistently meet them. 

I discovered my love for distance running in my early twenties and was curious to see how much I could improve. I recognised that progress would require me to maintain motivation, train consistently and recover well. Sleep, nutrition, routine and goal-setting became a greater focus of mine. I found myself surrounded by positive and passionate people who motivated me to dream big. The benefits to my physical and mental health have been profound. I am very grateful to have found an activity that challenges and fulfils me as well as a community that motivates me to keep chasing my potential. 

READ MORE: Personal trainer shares ‘secret’ to getting healthy

2. What’s something you know now about health (be it training, eating or general wellbeing) you wish you could go back in time and tell yourself five or 10 years ago?

I would tell my younger self to worry less about what the future will look like and instead to focus on maximising every day. I would reassure that girl to trust that if she continues to invest her time and energy in the areas and people that she cares about most, it will all work out. Whilst I have always valued goal-setting and planning ahead, my experiences have taught me the value of being adaptable and open to change. I have learnt to accept that events in or out of my control may adjust the route to a destination that I had envisioned but that the new path might be even more rewarding. 

3. What’s your nutrition philosophy?

I see food as fuel but also as medicine and believe it should enrich every day. My nutrition philosophy has evolved over the years but balance has consistently been a focus. To me, a healthy diet is one that delivers the required macronutrients for the individual’s needs, is rich in a variety of vitamins and minerals and is low in foods that are highly processed. As a Marathon runner, I aim to consume a diet that is high in energy and that supports my overall health and immune function. Timing of intake is also important for performance and recovery. 

4. What’s one area of your own health, fitness or wellbeing you’re working to improve? Is there a goal you’ve set yourself, or a skill you’re trying to master?

I am constantly working on achieving a balance that best aligns with my priorities and values. This year I would like to become better at creating boundaries for myself and to say no without guilt to opportunities that fall outside of those boundaries. I know how valuable this will be for my overall wellbeing and performance in my priority areas. 

5. What’s a small, practical step you’d tell a friend to make if they asked your advice on something they can do to improve their health, starting today?

I would start by asking them what they feel that they need in their day to be the best version of themselves. It may be eight hours of sleep per night or a daily walk with the dog. It might be an honest conversation at the dinner table each night or a couple of episodes of their favourite TV series. It might be all of the above. Whatever their needs are, I would encourage my friend to write them down and to share them with their partner if they have one and make an effort to work those ‘cup-filling’ activities into their routine. That investment into oneself might feel self-indulgent but it has the power to benefit everyone. 

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We’re constantly being told the key to living healthy lives is daily exercise.

But, if more than four in 10 Australians aren’t getting enough sleep, that means four in 10 of us are exercising while we’re tired.

So what’s the relationship between sleep and exercise? And is training while exhausted actually doing us more harm than good?

“The body and mind simply can’t perform properly when exhaustion, usually due to lack of sleep, is present,” Rachel Beard, Sleep Wellness Manager at A.H. Beard’s Sleep Wellness Centre

READ MORE: What pillow should you choose for the best night’s sleep?

“Training inherently fatigues the body, so training while already exhausted is both inefficient and potentially damaging to performance,” Beard says.

Studies have shown that sleep is a huge factor in how successful physical and mental performance is, she explains.

Men’s basketball players by Stanford showed that by extending sleep to a full 10 hours per night, players performed nine per cent better in sprints and shooting, while also reporting better physical and mental wellbeing.

Another study of tennis players found by returning to normal sleep routines after a period of deprivation, players improved their serve accuracy by up to 53 per cent. 

“For all the performance benefits that quality sleep supports, sleep deprivation can result in the opposite,” Beard says.

“How much sleep you get is important to allow sufficient time in both REM and deep sleep which are both needed for quality sleep.”

It’s suggested to sleep between seven to nine hours, but this can vary depending on individual needs and factors.

“REM supports our cognitive functions, alertness, and retention, which we need for quick reaction times as well as skill learning and retention for injury prevention,” Beard tells us.

And then deep sleep is when our body restores itself as brain activity reduces and blood flow and anti-inflammatory hormones to muscles and tissues increases for recovery and growth.

“So sleep is the only time our body gets to physically and physiologically repair, making it the number one recovery strategy to set you up for training success,” she adds.

READ MORE: Aussies choosing not to share a bed for better sleep

As preventative Cardiologist Dr Suzanne Steinbaum previously explained to 9Honey Coach, poor sleep can significantly impact your workout performance.

“When we don’t get as much rest as our body needs, it affects our heart rate variability (HRV) which is a reflection of our autonomic nervous system, and tells us if the sympathetic nervous system is in overdrive or the parasympathetic,” Steinbaum said.

“With a lack of sleep, the sympathetic nervous system stays stimulated, as there is less recovery. This fight or flight phase increases the heart rate, blood pressure and inflammation, which affects how hard you can workout and how quickly you can recover.”

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New research has revealed working out between midday and 5pm will lead to a longer and healthier life.

Scientists in China from the Guangdong Cardiovascular Institute found those who worked out in this particular time bracket had a lower risk of dying.

National and international guidelines say physical activity is one of the most important elements in improving overall health.

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So why is this particular time the key to an overall longer life?

The researchers couldn’t actually find a definitive answer. However, they looked at previous research stating it might have to do with the body’s metabolic functions.

According to the research, however, previous animal studies have found the time of physical activity has an effect on the body’s metabolic function.

This is the process when your body absorbs the food you eat as well as liquids you drink into energy.

Although human study results were found inconclusive, research suggested the body best recovers from exercising at these times.

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The study aimed to find if those who engaged in moderate to vigorous intense physical activity at any time of day was associated with lower risks for all-cause, cardiovascular disease, and cancer mortality.

The focus was on physical activity at a relatively high intensity level to determine the effect on the body’s overall health.

The group studied 92,000 people and found those who worked out during the middle of the afternoon possessed less risks of dying compared to others.

READ MORE: How often should you change up your exercise routine?

Similar results were found for those with a mixed combination of exercise times.

Although exercise is beneficial to overall body health, it’s important to eat the right foods too.

There’s no point exercising continuously if your body isn’t getting the right nutrients.

Staying in shape also relies on the foods you eat.

READ MORE: Experts reveal the best ways to stay fit working from home

Celebrity nutritionist Sergio Perera told 9Honey Coach, “You learn to feel how different foods and liquids affect your body and mind.”

Overall, any exercise when you can is better than no exercise at all. 

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Since COVID-19 first swept across the globe, many industries have shifted to fully remote or hybrid working.

During the height of the pandemic, 70 per cent of the workforce was working from home (WFH) and since then, 61.9 per cent of companies continue to incorporate remote work.

But with more and more people working from the comfort of their own home, a Health Impact Assessment found that may be associated with more sedentary lifestyles and in turn increased risk of obesity.

Most of our calories throughout the day are burned through non-exercise activity thermogenesis, which is things such as walking, and other basic activities. When working from home, sometimes our activities can be even more limited.

READ MORE: How often should you change up your exercise routine?

As a result, experts from online fitness resource Total Shape looked into some of the best ways to keep active while working from home, and they don’t have to stretch the budget either.

“Life has become busy and more expensive, meaning that it’s harder to find the time and money to attend gyms or activities that help us to remain fit,” a spokesperson said.

“This guide provides a plethora of choices for people on various budgets and with specific preferences to ensure we are keeping ourselves healthy.”

Here are some of the recommendations from the experts:

Standing Desk

Standing desks have gained popularity over the last few years and have been proven to provide many positive health benefits. Some of the benefits of standing desks is that standing burns more calories than sitting, even if you simply stand still.

Research has also shown that 66 per cent of workers felt more productive and 87 per cent felt more energised. Standing activates the muscles in your legs and core while stimulating circulation, which can help you to burn extra calories and build your strength. Standing desks come in a range of styles and cater for all different budgets meaning this is an accessible option for all.

Cost: from $150

Calories per hour: 60 – 90

Desk Treadmill

Although it is a more expensive option, this is one of the most effective ways to stay fit while working at home. It essentially takes the standing desk a step further by adding the walking element. Studies have shown that walking between 1.5 to 4 km/h can lead to an extra 170 – 240 calories burned per hour.

READ MORE: We tried the viral desk treadmill trend in the office

Not only have people encountered the physical benefits of getting more exercise, but walking helps to oxygenate the brain by stimulating blood circulation. So, we think better and more efficiently when we walk. With most people having busy schedules outside of work, it can make getting the recommended amount of physical exercise difficult, which makes this a great way to stay fit while working from home.

Cost: from $200

Calories per hour: 170 – 240

Under Desk Bike

A very similar concept to the desk treadmill, an under the desk bike features a small set of pedals that can slide under your desk so that you can pedal while sitting. The small machines can be altered to have more resistance which makes it harder or easier to pedal.

This type of aerobic exercise is good for staying fit and can help strengthen your legs and joints. Studies estimated that peddling while seated can burn up to 10 calories per minute depending on the intensity, which means you could burn up to 600 calories an hour. However, the average gentle peddling will most likely burn 100-300 an hour.

Cost: from $50

Calories per hour: 100 – 600 (depending on intensity)

Resistance Bands

Resistance bands are an affordable option to help train your body and get fitter. You can perform plenty of more passive resistance band workouts even when you’re doing something at your desk. This means that in between typing and during brainstorming sessions, your body can keep active alongside your mind. Exercises could include bicep curls, overhead tricep extensions and shoulder raises. However, there are many variations and other exercises that can be done with resistance bands.

Resistance bands can help you build muscle and burn calories while seated at your desk. A study published in 2022 showed that resistance band training lowers body fat in people who are overweight better than other forms of training, including free weights and bodyweight exercises.

Cost: $15 – $40

Calories per hour: 180 – 252

Workout apps

The best thing about workout apps is that there are some with programs that are designed especially for people who are doing the workouts at home, and who have no special equipment. These workouts allow people with busy schedules to fit in exercise and can help break up your working day, which can increase productivity. Building muscle will also help you to burn more NEAT calories as well which in the long term will help you stay fit and healthy.

Cost: Free

Calories per 7 minutes: 20 – 50

Watch your diet

Exercise and living an active lifestyle are obviously important in staying fit and healthy; however, diet is a key contributor to overall health and fitness. People with few distractions at home may find that they are more aware of hunger than they would be at the workplace which can lead to more snacking and possibly an unhealthier diet.

Studies show that both the overall composition of the human diet and specific dietary components have been shown to have an impact on brain function, this means that diet isn’t only going to keep you fit, but it’s going to improve cognitive function, and thus the quality of work produced.

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