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Start with consistency over intensity! Goal 1: Move your body intentionally for 15-20 minutes, 3-4 days a week. This could be a brisk walk, some light stretching, or a beginner YouTube workout video. Just build the habit of scheduled movement. You can increase duration/intensity later. Don't aim for perfection, aim for showing up.
Aim to simply sit less. Set a timer to stand up and walk around your home office for 5 minutes every hour. Take calls while standing or pacing if possible. This small change can make a big difference to daily activity levels and combat the negative effects of prolonged sitting. It's not 'exercise' per se, but it's crucial movement.
Focus on one simple metric you can track, like daily steps. Aim for a modest increase, say from 3,000 steps to 5,000 steps per day. Use your phone or a basic pedometer. A short walk at lunch or after work can easily help you hit this. It feels good to see that number go up! Small wins build momentum.
Try bodyweight exercises at home. Things like squats (even just sitting and standing from a chair), wall push-ups, planks (start with knees down). Aim for 2 sets of 8-10 repetitions of a few exercises. This builds foundational strength without needing any equipment. There are tons of beginner bodyweight routines online.
A great initial goal could be to touch your toes or hold a basic yoga pose like downward dog for a certain amount of time. Flexibility and mobility are super important, especially for desk workers, and often overlooked. Even 10 minutes of stretching daily can improve how you feel significantly. And its free!
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