5 SMART Goals for Building Fitness During the Workday

Strength & Conditioning
Written By Fiona Gardiner

Introduction

When we think of improving our fitness, our office desk job doesn’t usually spring first to mind.  But when you sit for long periods of the workday, making small, intentional efforts to move every hour can make a real difference.

When I began working towards better fitness, my dance coach recommended using resistance bands to start reconditioning my body. Trying to fit everything into one session felt overwhelming, so I broke down the routine and started with just one exercise every hour. To my surprise, I noticed improvements.  

I felt more energetic, less stiff, and found it easier to focus. Most surprisingly these changes were from those small five-minute sessions scattered throughout the workday.

So, if you are wondering if five minutes of bodyweight exercises or regular walking really does make a difference? The answer is a resounding yes.

Adding brief exercise intervals and staying active throughout the workday can do wonders for your aerobic fitness and functional strength.  If you’re like me, spending hours a day at a desk or commuting on trains and buses, you may find these fitness-boosting habits as

SMART Goals for Aerobic Fitness and Functional Strength

Improving fitness doesn’t require a radical lifestyle shift or hours at the gym. Here are some simple, achievable goals that can help you add movement to your day.

Let’s dive into each goal and see how these goals can improve fitness, reduce stress, support joint health, and make workdays healthier

SMART Goal 1: Complete 5 Minutes of Bodyweight or Resistance Exercises Hourly

Sitting at a desk for hours on end can take a toll on your body, leading to weakened muscles, reduced flexibility, and that inevitable dip in energy. But just five minutes of exercise every hour can make a surprising difference. These short activity breaks are like mini-reset buttons, allowing you to break up your day and keep your body engaged.

The key is simplicity, you don’t need elaborate workouts. Small movements like wall sits, squats, lunges, or even bicep curls with water bottles are effective. These low-impact exercises target different muscle groups, keeping your legs, core, back, and upper body active without needing a gym session. Regular movement like this not only combats muscle stiffness but also contributes to a more active metabolism, helping prevent the dreaded mid-afternoon slump.

To keep these breaks interesting, try one of the downloadable challenges from the shop:

Each of these tools provides a structured way to stay consistent while targeting specific muscles. Switching up your routine prevents workout monotony and keeps different muscle groups engaged, adding a fun element to each hour. As these quick exercise breaks become a habit, you’ll likely notice improved flexibility, better muscle tone, and greater focus.

These five-minute workouts don’t require intense effort or a lot of space, yet they’re impactful. They help reduce the stiffness that builds from prolonged sitting, stimulate your metabolism, and can make a noticeable difference in overall energy levels. Plus, these brief breaks give you a mental boost, helping you refocus on tasks with renewed clarity.

The benefits of these mini-movement sessions go beyond just physical fitness, they create a more energised, healthier workday without needing to overhaul your routine. Try mixing different challenges, like one day focusing on the Sit-Stretch Solution and the next on the Loop Band Challenge. Each short session contributes to an active and balanced day, helping you build strength, improve posture, and stay motivated, all in just five minutes per hour.

SMART Goal 2: Stand During Your Commute Instead of Sitting

When you’re commuting, whether it's by bus, train, or tube, it’s easy to gravitate towards the first available seat. It’s natural, after all, public transport can be a hassle, and standing doesn’t sound like much fun, especially when you're tired. But opting to stand, even part of the time, offers a surprising number of benefits.

Standing on your commute is one of the simplest ways to engage your body while going about your daily routine. It activates your core and leg muscles, helping improve balance and posture. When you stand, your body automatically engages stabilising muscles, which you may not realise you use when sitting. These subtle movements make a big difference, especially when standing for longer periods, as they promote better circulation and keep your body in a more active state.

From a mental perspective, standing instead of sitting can help combat that “sluggish” feeling that can come after a long day of work or commuting. Standing on the way home also has the benefit of breaking up the end-of-day lethargy. After a full day of sitting at a desk, it helps reset energy levels, and give you a boost of energy for the evening.

Beyond just feeling better, standing while commuting can have an effect on calorie burn and overall energy expenditure. While it may not feel like a workout, standing burns more calories than sitting. The difference might seem small at first, but it adds up over time. The more you incorporate small movements like standing during your commute, the more your body is actively engaged in sustaining energy. Plus, standing helps keep your metabolism from dipping, making it easier to maintain a healthy weight without needing an intense workout.

Standing can also improve posture and prevent common musculoskeletal problems, especially those related to sitting for long hours. With your core engaged, you're less likely to slouch, which helps alleviate strain on your lower back, neck, and shoulders. It’s a gentle but effective way to counteract the posture issues that come from hours of sitting in one place. If you’re already standing during your commute, that’s one less thing you have to worry about during the day!

Next time you’re commuting, whether it’s a short or long journey, try standing for part of the trip. If the opportunity arises, make it a regular habit. You’ll feel more energetic, boost your circulation, and naturally engage your muscles, all without disrupting your schedule. Over time, this small change can make a big difference in your overall wellbeing.

SMART Goal 3: Get Off the Train, Bus, or Tube One Stop Early Twice a Week

What if you could use your time during your commute to give your health an advantage?  By making a small adjustment to your journey that benefits your physical and mental health? Getting off one stop early twice a week is an effective and easy way to boost your aerobic fitness without much effort.

The physical benefits are immediately noticeable. Adding a few extra minutes of walking during your commute might seem like a small adjustment, but it has a surprisingly positive impact on your body. Walking engages your legs, hips, and core, which not only strengthens these muscle groups but also helps with overall balance and flexibility. It’s a low-impact form of exercise, which makes it accessible for everyone, regardless of fitness level. By gradually building this small walking habit into your day, you're helping maintain joint flexibility and preventing stiffness that can result from sitting for long periods.

Mentally, walking gives you a much-needed break from your usual routine. There’s something calming and meditative about walking after a day of sitting, whether it’s at your desk or on public transport. This brief but refreshing walk allows your mind to unwind, offering a small reset before you transition to your next activity. It clears your head, reduces stress, and provides a quick mental break, helping you feel more alert and focused for the rest of the evening.

While it may seem like a small change, the calorie burn from those extra few minutes of walking adds up. Every bit of movement you can fit into your day helps to support healthy weight management. The more you move throughout the day, the more your metabolism stays active, which helps prevent the metabolic slowdown associated with long hours of sitting. Even if it’s just a few extra minutes of walking twice a week, you’ll be surprised by the cumulative impact it can have over time.

This small shift in routine is a simple way to start increasing your daily activity levels without requiring much effort. When you get off one stop early, you add a new dimension to your commute, and you might even discover a new route or part of your neighbourhood you’ve never noticed before. It’s a little change that adds a lot of value, and it can help you feel healthier, more energised, and better equipped to handle the challenges of the day.

SMART Goal 4: Organise One Walk-and-Talk Meeting Per Week

We’re all familiar with sitting through long meetings, feeling the strain in our backs and necks, and fighting off that post-meeting fatigue. What if meetings didn’t have to be confined to a room? A walk-and-talk meeting is a fantastic way to incorporate physical activity into your workweek, adding both movement and fresh air to an otherwise sedentary activity.

These types of meetings are ideal for informal check-ins, brainstorming sessions, or one-on-one discussions. The idea is simple: instead of sitting at a desk or conference table, you take a walk while talking. The benefits of this format are numerous. First, walking while conversing is excellent for maintaining focus. The act of moving your body helps keep your mind engaged, making it easier to think more clearly and stay sharp during discussions. I’ve found that when I take a walk during meetings, my creativity flows more freely, and ideas come more naturally.

From a physical standpoint, walking keeps the body in motion, preventing stiffness that can set in from sitting. It helps to stretch the muscles in the legs, hips, and lower back while engaging the core. Plus, walking can boost circulation, helping to reduce the tension that accumulates during long periods of sitting. This makes walk-and-talk meetings ideal for anyone looking to improve their functional strength, walking encourages full-body movement and engages multiple muscle groups simultaneously.

These meetings also provide an opportunity to make progress on your weight management goals. While they might not be intense workouts, walk-and-talk meetings are a form of low-impact exercise that keeps your body moving while still being productive. Even if it’s just a 20-minute walk, you’re burning calories, improving cardiovascular health, and reducing the risks associated with a sedentary lifestyle.

And there’s more, walking after meals helps to aid digestion. If you schedule a walk-and-talk meeting around lunchtime, it’s a great way to support digestion, alleviate bloating, and prevent the sluggishness that often follows eating. After all, nothing feels better than walking off a meal and feeling more energised and refreshed.

If you’re working in an office or remotely, try scheduling at least one walk-and-talk meeting per week. Whether it’s with a colleague, a team, or even a client, this small change can make a big difference in your workday, helping you stay active, improve your focus, and boost your overall wellbeing.

SMART Goal 5: Use the Printer Furthest Away At least Once a Day

It’s easy to get into the habit of grabbing the nearest printer or printer that’s right next to your desk. But this tiny decision can contribute to a sedentary routine, where you’re not moving as much as you could. Using the furthest printer at least once a day is a small yet impactful way to build movement into your day.

Even though it’s just a short walk, using the printer furthest from your desk helps break up long periods of sitting and offers a chance to stretch your legs. Walking engages your lower body, which is crucial for muscle tone and joint flexibility. If you’re someone who spends hours sitting, taking these small breaks to walk a few extra steps can help combat the physical strain that comes with prolonged sitting.

Using the printer furthest from your desk doesn’t just help with physical health, it can also boost your mental clarity. It’s easy to get bogged down by work and feel mentally drained, but by getting up and walking, you give your mind a brief reset. These small breaks allow you to refocus and come back to your work with renewed clarity and energy.

You might not think of these short walks as exercise, but they add up over time. Even if it’s just a few extra minutes each day, it contributes to an overall increase in your daily activity level. These breaks help support your metabolism, keep you active, and reduce the risk of weight gain or other health issues associated with a sedentary lifestyle.

Next time you need to print something, take the extra few steps. It’s a simple but effective way to integrate movement into your day without disrupting your productivity.

Summary

Improving fitness doesn’t have to be daunting, even if you’re at a desk for most of the day. By setting small, manageable goals, you can weave more movement into your daily routine without major disruptions. These SMART goals, such as completing five-minute resistance exercises every hour, standing during your commute, getting off one stop early, organising a walk-and-talk meeting, and using the printer furthest from your desk, bring active moments into your day, breaking up long periods of sitting in simple, effective ways.

Each small action doesn’t just keep your muscles engaged; it also boosts energy, supports mental focus, and reduces the strain of sedentary behaviour. While these changes might seem small, their consistent impact adds up, helping you create a healthier, more energised workday and, ultimately, building both strength and stamina.

For those wanting to take it a step further, the Active Break Challenge has an online course to help you reshape your workday routine. This course offers practical strategies, tools, and insights to make fitness an achievable part of your daily life.

Whether it’s trying a few squats every hour, getting off one stop early, or scheduling your first walk-and-talk meeting, each small step takes you closer to a more active and productive day. And, to help you stay consistent, explore tools like the Loop Band Challenge, Swiss Ball Challenge, and Dumbbell Break Challenge, available in the Shop. These resources make it easy to track and vary your movements, keeping you motivated and on the path to a healthier, stronger workday, one active break at a time.

Fiona Gardiner
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