Are you returning back to the office soon, after a period of time working from home? Did you just start getting yourself into a routine where you found the time and activities you liked to get your body moving? We know the hectic schedules you're returning to can make it seem impossible to fit workouts into your busy week. And the idea of packing a gym bag, trudging to your local gym, working out, showering, changing, and trudging back to where you came from takes an awful lot of time... and a whole lot of motivation.

But you're not doing yourself any favours by disregarding your health and fitness-- no matter how packed your workday is - you are a priority. When you neglect exercise, you're putting both your physical and your mental health at risk, which can negatively impact your ability, productivity and effectiveness at work. NOT WHAT YOU WANT!

We recommend you work physical activity into your everyday routine. Researchers have found that people who exercise during the workday are actually more productive at work. For those of you who want to learn a little more about exercise and productivity levels before continuing this blog, click HERE.

Right, so here are a few ideas to get you moving more during the day... no matter how busy your work schedule is:

Turn your commute into a workout

The time you spend commuting can be turned into a workout. How? Well there are a few different ways to incorporate exercise into every type and length of commute. If you live fairly close to your workplace, you can try speed walking, jogging, or even cycling to work instead of driving or taking public transport. NOTE: if you are planning to do this, please make sure to check for the best and safest routes.

If you live too far away and know you need to drive or take public transport, why not try parking 10 - 15 minutes away from work or getting off the bus a few stops earlier than normal to walk or jog the rest of the way. Doing any form of exercise during your commute to work, instead of just sitting there, will make you feel good and ready for the day ahead. Plus it will help you keep fit. NOTE: you just have to dress properly for it - don't attempt to speed walk in heels! Prepare a change of clothes or at least footwear.

Pace while you're on the phone

Who says you need to be sitting whilst you have a conversation with someone over the phone? Chances are, you spend most of your day sitting down, at your desk. So unless you need to be on your computer at the same time, why not take advantage of the opportunity to move around while you're on the phone. Every step counts!

NOTE: physical activity doesn't have to be formal exercise to have its benefits. Any form of keeping the body moving has its perks - being good for your muscles and has the potential to burn some calories.

Exercise during lunch

If you can't exercise before or after work, lunchtime is your next best bet for fitting a real workout into your busy work day schedule. If your office has a gym, you have a lot of workout options. If not, you might opt to go for a half-hour run or a speed walk. With this, it'll take a little planning ahead of time... such as packing a a change of clothes and products to freshen up with- but it can easily be done. Just don't skip your lunch to exercise, as your body needs the food as fuel.

Go the long way

Here's another way to add movement to your day: Take the long way when you can. This might mean taking the stairs instead of the elevator, going to the furtherest bathroom away from your desk, or like we mentioned before parking farther away from your office. Regular, low-intensity exercise, such as walking, has been found to help boost energy levels.

Speed walk

This is an easy way to make movement a natural part of your day, and it means having a lot of errands to run won't cause you to miss a workout. You're making your job a part of your exercise routine. Human beings are designed to lift and carry things. So why not increase the speed you walk everywhere you go. This slight change can make all the difference!

Stretch those muscles

There are plenty of stretches you can do, either sitting down or standing up, that can help ease pain you're experiencing and prevent stiffness occurring, whilst also boosting your energy. So why not add some stretches to your routine throughout the day, even if you just do it when you have a couple minutes between your meetings. Torso twists, leg extensions, standing up and sitting down several times without using your hands, shrugging your shoulders, and circling your wrists circular motions are great examples of stretching in the workplace. Give it a go.

Workout at your desk

We know... if you thought stretching at your desk was awkward, desk workouts are probably a big no no, right? But researchers have found that even one-minute spurts of activity throughout the day can be highly  beneficial - physically and mentally. So why not take a few minutes each day, to get away from the computer screen and focus on yourself? It's not a lot to ask for is it?

Here are a few examples:

• Flex your abs and hold for 30 seconds. Release, and repeat 15 times.
• Buy a hand gripper and use it at your desk to work out your forearms and hands. (Here are some exercises you can do with a hand gripper.)
• Do calf raises for 30 seconds and repeat 5 times throughout the day.

To save you the hassle of searching the world wide web for workouts to do at work, here's a workout you can do.