It is widely known that exercise can do wonders for our mind and body and that we should attempt to get the daily recommended amount of physical activity, but sometimes life gets in the way.

Not everyone is fortunate enough to afford a gym membership or even have more than enough time to dedicate 30 minutes a day or more to exercise. Sometimes, if you do have some time to spare, you might already be burned out from a long week of work or school. Therefore, that extra time is already being used as a way to unwind. It is difficult to work out if your body is craving fuel, for energy, or sleep, especially if exercising seems more like an extra task to do, rather than a leisure-based activity.

However, having no motivation to lift weights or enter a cardio session should not stop you from staying active! There are so many ways to ensure that you are not living a fully sedentary lifestyle. That desk and chair of yours should miss you, so try not to overstay your welcome. Your gluteus maximus will thank you for that. Get up and get moving using these four small tips on ways to incorporate some fitness into your life.

1. Use a standing desk

If you want to prevent your butt, neck, or back from cramping, stand while you work! Invest in a standing desk, or simply use a portable desk (as seen above) to elevate your work area. Doing so will guarantee that you are not sitting all day, thus diminishing many preventable health risks, such as heart disease. A standing desk is a great tool to use if your work consists of you slouching over a computer screen all day. BBC News reported on a study that found that standing versus sitting while you work increases the number of calories you burn, meaning your body is putting in more work than it would be if you were seated. Standing may not burn as many calories as more active exercises, but it is a way to keep your muscles engaged.

2. Try seated exercises

There are times when you might have limited mobility due to an injury or other reasons, but there are still ways to get your blood pumping and your muscles working without having to get up. From leg lifts, arm circles, weighted curl-ups, and chair dips, there are numerous ways to become physically fit. Try out some of them with the how-to guide from websites like Forbes, Shape, and Prevention. With seated exercises, you can squeeze in a fitness regimen into your normal routine, without needing a gym or a full hour. Make the most of the time you do have because the fate of your health begins with you.

3. Set a timer

Have you ever been working on an assignment or browsing the web for, what you thought, was only an hour but soon realized that you were way past that? Losing track of time is an easy way to forego exercising, especially if you are working on a project with a strict deadline. That is why setting a timer is essential to get some fitness into your day. After 30 or 60 minutes of prolonged sitting or even standing, move your toes and fingers around and tilt your head side to side. In other words, stretch or walk! According to the Mercola Peak Fitness site, even just five minutes of walking for every hour spent sitting may reduce your risk of heart disease. Grab a timer and help your heart and weight by staying away from being stationary all day.

4. Park far away

Car culture has made us much less dependent on our own legs for transportation, and because of this, we tend to use less of our time staying active. The little movement we do is typically done to move from one chair to another, specifically to the car seat if we need to carry out an errand. It is convenient to park closer to a friend's place or to the entrance of a grocery store, but if you want to include a simple and much more health-friendly activity into your busy life, park far from your destination. Remember, every step counts! Find small ways to walk more instead of relying on your car, public transportation, or the wheels on your chair. Some suggestions would be to use the stairs, try an alternate path to work or school to keep your walks interesting, and do a double lap around stores to get more steps in. You can save money on gas or bus tickets while getting toned!

One step is all it takes to begin forming new healthy habits. The effort does not need to be arduous or time-consuming. Commit to making small changes every day and you will see that having a busy schedule is no barrier for a fit and active life.