I have this conversation with clients frequently because even if you're exercising everyday you still need to get up and move throughout the day. Doing 30 minutes, even an hour of exercise before or after work is great, but then often at work we sit for 6-8 hours without moving at all.
The Washington Post just ran a great piece with an info graphic to help explain some of the hazards of prolonged sitting. Some of which include heart disease, colon cancer, brain fog etc. I understand that not everyone can be as active as they wish in their workplace, but there are a couple of really easy ways to move more without breaking a sweat or making your boss angry!
1. Stand up every time you take a drink.
2. Stretch your quadriceps every time you go to the restroom. If you're drinking enough water this should be several times throughout the work day.
3. Take the stairs rather than the elevator.
4. Set a timer and try these stretches at your desk every 40 mins.
Implementing some of things may not only reduce your risk for health complications associated with prolonged sitting, but you may also loose some weight! Read here for more info and a fantastic research article.