I used play college volleyball, so I would have mandatory, intense exercise 6 days a week. I still exercise. I do cardio, lift weights, yoga, and play volleyball recreationally. But I am not pushing myself as hard as I was being pushed while being a collegiate athlete. Now I work at a desk job 40 hours a week and have noticed a difference since I stopped playing volleyball. I'm not as strong as I once was, but I'm working on it!
To keep myself in check, I make sure I get up an move around during my 8 hour day. In the past, I noticed that I would sometimes sit at my desk for hours. With thoughts of spider veins and cellulite, I know I just need to keep my blood flowing.
Here are some tips for staying active while working:
Set an alarm for the top of each hour. When the alarm goes off get up. Walk around. Do some squats. Stretch. If you don't have time to get up right at that moment, hit "snooze" and get up in 10 minutes.
After you use the restroom, do an exercise. Whether it be 20 squats or a minute wall-sit. (If no one is around, I'll just do these in the handicap stall ;))
If you have to login to your computer or email using a password, make your password a reminder to stay active. So you're constantly typing in something you want to implement. Example passwords: getmoving, standup, getuppp.
After you spent your day sitting, get some cardio in after work. Spend at least 30 mins exercising. Pack your gym clothes in the morning so you can go straight from work to the gym.
I typically pack my lunch so during my lunch break I like to get up and go for a walk. Not only are you getting exercise, you are getting some vitamin D from the sun.
Also, use the stairs!
I hope these tips can help you. Which one is your favorite? Do you have any tips?
P.S. - Not striving for perfection is key. Some days are better than others.