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It’s easy to fall into a rut with your exercise routine. At the end of a busy day, the last thing you want to do is make your way to the gym. But daily physical exercise can have a huge impact on your quality of life, affecting everything from mood to appetite.

If you’re worried about finding the time for a regular gym session, start by incorporating basic exercises into your work day. Sitting for eight hours isn’t good for anyone’s health to begin with.

At the beginning of the day, write out a list of basic physical exercises that would take just five to 10 minutes to complete. Start small: 20 jumping jacks, 10 squats, 15 lunges. Then set a timer on your phone for 90 minutes.

Whenever the timer goes off, complete one of the exercises on your list. If you aren’t comfortable exercising at your desk, make your way to a stairwell or take a quick walk outside.

If you want, you can even ask your favourite coworker to join you; being accountable to someone is a great way to increase your likelihood of following through, and will make the whole process more fun.

Before you know it, it’s the end of the day and you’ve already fit in nearly an hour of exercise without having to leave the office. Repeat the plan for at least a week, and you’ll start to see a noticeable improvement in your energy and state of mind.

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