Simple ways to be more active at home or in the office

Published: 6 July 2026

An important way to reduce your risk of heart disease is to move more and sit less. Here are some simple tips, and a chair workout, for staying active at home or at work.

Sitting for long periods, whether at a desk, in the car, or on the couch, can take a toll on your heart health, even if you exercise regularly. The good news?  

You don't need a gym membership or a big chunk of time to make a move. Small, regular bursts of activity throughout your day can help lower your blood pressure, improve circulation, and reduce your risk of heart disease. 

If you've recently had a heart procedure or cardiac event, always check with your doctor or cardiac rehab team before starting a new exercise routine.

Why sitting less matters

Research shows that prolonged sitting is linked to increased risk of cardiovascular disease, high blood pressure, and high cholesterol. Even people who meet the recommended 150 minutes of physical activity per week can still face higher health risks if they sit for long, uninterrupted periods of time. The key is to break up your sitting time regularly with light movement or stretching.

Tips for being more active at work

You don't need to overhaul your entire routine. These small changes at work can add up to big benefits for your heart over time. 

Here are some simple ways to build movement into your day: 

• Set a reminder on your phone or computer to stand up and move for 2–3 minutes every 30 minutes. 
• Take the stairs instead of the lift whenever possible. 
• Walk to a colleague's desk instead of sending an email or instant message. 
• Take phone or video calls standing up, or walk around while you talk. 
• Use your lunch break to go for a short walk. Even 10 minutes makes a difference. 
• Park further away or get off public transport one stop early. 
• Swap a seated meeting for a walking meeting when appropriate. 
• If you have the option, alternate between sitting and standing at your desk. 
• Keep a glass of water at your desk to encourage regular trips to the kitchen to refill it. 
• Do simple stretches between tasks:  roll your shoulders, rotate your wrists, and gently turn your head side to side to release tension.

Tips for being more active and sitting less at home

Many of us spend our evenings on the couch or at the kitchen table, so it's just as important to build movement into your home life: 

• Break up prolonged sitting with active relaxation: instead of sitting watching TV, try reading, doing a jigsaw, or engaging in mentally stimulating activities while sitting. 
• Stand up every 30 minutes during TV programmes or while using your phone or computer. 
• Plan leisure activities that involve movement: gardening, light housework, or walking the dog all count. If you don’t have a dog, ask your neighbour or friend if you can walk theirs.  
• Use your kitchen bench or chair for simple exercises during TV ad breaks. 
• Get the whole household involved: family stretching routines or a post-dinner walk are easier with company. 
• Set screen-free times or use a stationary bike or treadmill while watching TV. Walk around during ad breaks.

Chair workout from home or the office

Whether you're at your office desk or relaxing on the couch, these chair-based exercises are a great way to get your blood pumping without needing any equipment. 

If you’ve had heart surgery, please wait at least 12 weeks and check with your doctor before attempting this.  

Repeat each exercise 10–15 times. Aim for 10–15 minutes in total and work up. Please stop any exercises if they are causing pain. 

Warm up 

Seated march. Sit tall and lift alternate knees as if marching on the spot. Pump your arms to increase your heart rate. 

Ankle circles. Lift one foot slightly off the floor and rotate your ankle in both directions. Swap feet. 

Shoulder rolls. Roll both shoulders forwards 5 times, then backwards 5 times. 

Elbow-to-nose chest stretch. Start with your arms up in a “goalpost” position; elbows bent at shoulder height, fingertips pointing to the ceiling. Slowly bring your elbows together toward your nose until you feel a gentle stretch across your chest. Then open your arms back out, squeezing your shoulder blades together. 

Cardio and strength 

Seated leg raises. Sit upright and straighten one leg, holding it raised for 2–3 seconds before lowering. Alternate legs. 

Chair squats. Sit on the edge of your chair with feet hip-width apart. Stand up slowly, then lower back down until you touch the seat. Repeat. (This is one of the most effective exercises for building leg strength and improving your ability to get up from a chair independently.) 

Calf raises. With feet flat on the floor, raise both heels as high as you can, squeezing your calf muscles. Lower slowly. This helps circulation in your lower legs, particularly important for people who sit for long periods.

Knee hugs. Lift one knee and hug it to your chest, hold for a few seconds, then release. Alternate sides. Great for your lower back and hips. 

Seated arm pumps. Raise both arms overhead, then bring them down to your sides in a controlled motion. Increase your pace to raise your heart rate. 

Seated forward punches. Make fists with your hands and hold them in front of your face. Punch one fist forward. As you bring that fist back, punch the other first forward. Repeat. 

Seated row. Extend both arms forward at shoulder height. Pull your elbows back as if rowing a boat, squeezing your shoulder blades together. Return to start. 

Stretch and cool down 

Chest opener. Sit tall, interlace your fingers behind your back, and gently draw your shoulders back and down. Hold for 10–15 seconds.

Forward bend. Sit on the edge of your chair, feet flat, and slowly hinge forward from the hips, letting your hands hang toward the floor. Hold for 10–15 seconds. 

Spine twist. Sit tall and gently rotate your upper body to the right, placing your left hand on your right knee. Hold, then repeat on the other side. 

As you get stronger you can add hand weights, or ankle weights to some of these exercises.      

How much activity do you need?

The Heart Foundation recommends adults aim for at least 150 minutes of moderate-intensity physical activity per week – that's about 30 minutes on 5 days a week. 

Alternatively, you may aim for 75 minutes of vigorous-intensity exercise per week, or a combination of moderate and vigorous activity.  

Every bit of movement counts. Even replacing 10 minutes of sitting with light movement can provide meaningful benefits for heart health. 

If you have recently experienced a cardiac event or undergone a heart procedure, vigorous-intensity exercise should only be undertaken in consultation with your doctor, cardiologist, or cardiac rehabilitation team. This is to make sure the exercise programme is appropriate, safe, and tailored to your individual health status.

Tools to help you succeed

• Set timers or phone reminders every 30 minutes to prompt a movement break. 
• Wearable activity trackers can provide real-time feedback and prompt you when you've been sitting too long. 
• Behaviour change apps that include goal setting, alerts, and self-monitoring have shown potential for reducing total daily and prolonged sitting, and even improving body fat percentage and blood sugar control. 
• Team competitions or workplace challenges can provide social support and motivation to keep moving. 

Remember, moving more and sitting less are two separate goals. Meeting your exercise target doesn't cancel out the harm of sitting for hours at a time.  

Take the next step

Ready to learn more about keeping your heart healthy? Explore our resources on physical activity and heart health or find a cardiac rehabilitation programme near you. 

Physical activity 

Cardiac rehabilitation