Guides

Exercise guides

Updated 26 October 2026

Short, practical guides for people who sit a lot and want an easy way to move more.

• Desk exercises you can do at your desk
  Six short moves with steps: a 5-minute reset, neck and shoulders, seated tucks and raises, sit-to-stands and a walk.
• 5-minute exercises at home, no equipment
  A simple routine and a few ways to make it a habit.
• How to break up long sitting
  Small, regular interruptions for a sitting-heavy day.

Let Actiiv plan it for you

Actiiv builds a week of short exercises around your goal and level, reminds you at sensible times inside your working hours, and works with or without an Apple Watch. It is coming to the App Store. See how Actiiv works.

These are general wellness suggestions, not medical advice. If you have a health condition, are pregnant, or are unsure whether a move is safe for you, talk to a doctor or other qualified professional first. Stop if you feel pain, dizziness or tingling.