I sit at work all day and barely exercise. Where do I start?

If you sit at work all day and barely exercise, start by moving more in the day you already have, then build up to the amounts health agencies recommend. WHO advises adults to do 150 to 300 minutes of moderate-intensity activity a week, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening activities on 2 or more days, and to limit the time spent sitting. Breaking up long sitting, walking part of your commute, taking the stairs and a short walk at lunch all count.

How much physical activity do adults need?

WHO's 2020 guidelines set out the weekly amounts for adults aged 18 to 64. The UK's NHS and the US CDC give similar figures.

How to tell moderate from vigorous

The NHS says moderate activity makes you breathe faster and feel warmer, and that you are at the right level if you can still talk but not sing. Examples include brisk walking, riding a bike, dancing and hiking. Vigorous activity makes you breathe hard and fast, so you cannot say more than a few words without pausing. Examples include running, swimming, riding a bike fast or on hills and walking up the stairs.

You don't have to do it all at once

The CDC notes that 150 minutes could be 30 minutes a day, 5 days a week, and that you can break it up into smaller chunks of time. The NHS suggests spreading activity evenly over 4 to 5 days a week, or every day. WHO adds that some physical activity is better than none.

If I exercise, does sitting all day still matter?

Yes. Exercise and sitting less are two separate habits, and it helps to look at both.

Most of the day is spent sitting

The NHS notes that many adults spend more than 7 hours a day sitting down, at work, on transport or in their leisure time. An office job, a car or bus commute and an evening in front of a screen can easily add up to much more.

Exercise doesn't cancel out the rest of the day

The NHS points out that you can reach your weekly activity target and still be at risk of poorer health if you spend the rest of the time sitting or lying down. WHO advises adults to limit the time they spend sitting, and says that replacing sitting time with physical activity of any intensity, including light activity, benefits health. For people who sit a lot, WHO suggests aiming to do more than the recommended amount of moderate to vigorous activity.

How can I break up long periods of sitting at work?

The aim is simple: stand up and move often during the working day. Light movement counts.

Small changes at your desk

The UK's Health and Safety Executive (HSE) says that for people who work at a screen, breaks or changes of activity should let you get up from your workstation and move around, or at least stretch and change posture. It suggests:

• Take short breaks often rather than longer ones less often: 5 to 10 minutes every hour is better than 20 minutes every 2 hours.
• Use natural changes of activity, such as going to meetings or making phone calls, to step away from the screen.

The NHS also suggests using the stairs instead of the lift.

For posture and stretching at your desk, see Neck and shoulders ache from desk work. What can I do?.

Build movement into your routine

These are further ideas you can try:

• Stand up for phone and video calls when you can.
• Keep a small water bottle on your desk, and walk to refill it.
• Set a reminder on your phone or computer to stand up and stretch between tasks.
• After a long meeting, take a few minutes to walk before you sit down again.

None of these take extra time, but together they cut down the long stretches of sitting that the NHS advises breaking up.

For short breaks and other habits on heavy workdays, see Tired all day from work and mentally drained: what can I do?.

How can I fit activity into my commute and lunch break?

Commutes and lunch breaks are the easiest times to add walking without changing your schedule.

On the way to and from work

The NHS suggests making walking a habit, for example by walking part of your journey to work. In Bangkok, that might mean:

• Getting off the BTS, MRT or bus one stop early and walking the rest of the way.
• Walking to the end of the soi instead of taking a motorbike taxi when the weather allows.
• Using the stairs at the station instead of the escalator.

Brisk walking counts as moderate-intensity activity, so a 15-minute walk each way on 5 work days adds up to 150 minutes a week.

At lunch

The NHS says even a brisk 10-minute daily walk counts towards your 150 minutes of weekly activity. Walk to a food court or stall a little further away, or take a short walk after eating before you go back to your desk. In hot weather, walk in a shopping mall or a covered walkway, and drink enough water.

At the weekend

Longer activities fit better at the weekend: cycling, swimming, a walk in a park such as Lumpini or Benchakitti, or dancing. Choose something you enjoy, so that it is easier to keep going.

How do I start if I haven't exercised for a long time?

Start with a little and build up gradually. WHO advises adults who are not meeting the recommendations to start with small amounts and slowly increase how often, how hard and how long they are active.

A gradual plan

Muscle-strengthening at home

The NHS lists many ways to strengthen muscles, including exercises that use your own body weight such as push-ups and sit-ups, yoga, pilates, tai chi, working with resistance bands and carrying heavy shopping bags. It advises doing them to the point where you need a short rest before repeating. You can do them on the same days as your walking or on different days.

When should I check with a doctor before exercising?

Walking more and sitting less are suitable for most people. The NHS advises speaking to a doctor first if:

• you have not exercised for some time
• you have a health condition or concerns about your health

It also advises making sure the activity and its intensity suit your fitness. If you are pregnant or have recently had a baby, the NHS says the guidelines still apply, and that vigorous activity is not recommended after pregnancy if you were inactive before.

As a general precaution, if you feel pain, dizziness or are unusually out of breath during activity, stop and get advice from a doctor before you continue. If you take regular medicines, ask your doctor or pharmacist whether there is anything to watch for when you become more active.