Start moving more. Now.

Eating less and moving more are the key components to losing weight. If you work at a job where you’re sedentary most of the day, you might feel like you don’t have time to work out and get in shape. However, there are simple ways to incorporate physical exercise into your day no matter how busy your schedule is.

Although a 30 to 60-minute workout each day is ideal, you don’t need to take an all-or-nothing approach. If you don’t have time to get to the gym on a certain day, you can still incorporate some simple exercises into your schedule. Squeeze in ten minutes of exercise whenever you get the chance, like on your lunch break, in the morning before work, and in the evening when you get home. Even getting a little bit of exercise here and there can add up and help you get in shape; after all, it’s better than nothing.

Try to walk around or stand up instead of sitting whenever you have the chance to keep your heart pumping. Instead of sitting on the couch to watch TV, do some squats while you watch your nightly shows. If you have to make some phone calls, get up from your chair and go for a brisk walk while you chat. If you have plans to meet up with friends, suggest going for a hike or a walk on the beach instead of vegging out on the sofa.