Did you know after 60 minutes of sitting, your fat-burning enzymes slow down by 90%? If your desk job is leaving you feeling sluggish, cramming in a gym session after work may not solve the problem. Research shows that short bursts of activity throughout the day can be just as beneficial. Try these easy ways to integrate more movement into your day:

Take the stairs.

Take the Stairs

Don’t be tempted by elevators and escalators! Stair climbing is one of the easiest ways to improve energy, lower body fat and build muscle tone. Taking the stairs daily can even improve brain health.

Walk during lunch.

Image of people walking during lunch It’s as simple as choosing pick-up instead of delivery. For those who bring lunch to work, use part of your break to take a brisk walk around your office or neighborhood. Your body will thank you.

Choose face-to-face meetings

People having a face to face meeting Emails and phone calls might be easy but in-person meetings provide opportunities to move around. Besides, it’s also a great way to get to know your colleagues and put faces to names!

Try a TV workout.

Woman doing a tv work out Television is a main culprit of obesity and sedentary behavior. Make it a habit to walk around during commercial breaks or add a few exercises to your next Netflix binge. Try simple, effective movements like squats, lunges, crunches or push-ups.

Stand more.

Man standing at a standing desk Always alternate between sitting and standing throughout your work day. For those with office jobs, use a sit/stand desk to adopt a healthy and balanced level of activity throughout the day. Scientists agree that sitting for prolonged periods of time is dangerous. Over time, these small habits can make a big difference! Share your suggestions on how to move more below. As with any new fitness program, be sure to clear any exercise changes with your doctor before performing these activities.