Does your job keep you tied to your desk? Do you have other commitments that require you to stay glued to your seat? Or do you simply find yourself spending a lot of time lounging on the couch at the end of a long day?

Well, you’re not alone. Sedentary lifestyles have become far too common. But there’s something you can do about it. You can sneak activity into your day, no matter how hectic your schedule is.

The problem is, sedentary lifestyles aren’t harmless. Physical inactivity can lead to serious health problems. Even if you work out throughout the week, spending long periods without movement throughout your day can negatively impact your health.

As a health coach and fitness coach, the majority of the clients in my private weight loss programs for women have demanding schedules. Their work, family, and social commitments often take so much of their time that they find themselves sitting in front of a laptop, carpooling the kids around town, or taking care of other responsibilities that require being seated for hours each day. Can you relate?

If you work out in the morning and then sit on your butt for eight hours at work, then sit in traffic, then shuttle the kids around, and collapse on the couch to watch Netflix all night, that’s a problem. Yes, the morning workout is great, but sitting all day long is still bad for you.

So, I advise my clients to find ways to sneak in activity whenever they can and I encourage you to get moving too.

I stopped by NBC Studios this morning to share some tips with the Kathie Lee and Hoda on the Today Show. Learn How to Sneak in a Workout Wherever You Are (even the bathroom) to keep it moving throughout the day.

Watch the video and get step-by-step instructions for each exercise here.

Here’s what to do to keep it moving:

• Start by getting your heart pumping first-thing in the morning with Sink Side Steps while brushing your teeth.
• Whenever you find yourself sitting for too long, do Chair Taps to get your blood flowing and improve your range of motion.
• Ready to step it up? Use stairs to do Step-up Steps and give your lower body the boost it needs to maintain strength and flexibility.
• Lounging on the couch? Before you get too cozy, do some Couch Dips to strengthen your upper body.

As relaxing as it might seem to take it easy and take a load off your feet, we all know that sitting or lounging for too long can make us feel stiff and uncomfortable and cause our muscles and joints to ache. It’s also bad for circulation and cardiovascular system.

A little movement worked into your day can go a long way. So try out these exercises and be sure to let me know how it goes. #stepitupwithsteph

For more workout tips, join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love.

Sign up for the FREE 21-Day Challenge for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.