Staying fit after college can be a serious challenge - particularly for those entering into office or remote working jobs. On average, an adult works more than 47 hours a week and sits for an average of 9.3 hours a day in the US. Students typically spend only five hours a day sitting. That extra four hours sitting can really take a toll on your overall fitness as you transition from college into the workforce. 

When you’re enrolled in college you usually have free access to a gym or pool on campus. Most colleges also offer a number of elective classes like yoga, weight training, and other fitness options. Because schedules can be more flexible there’s almost always times to fit in a workout at the gym, walk with friends, or a quick workout class. Jumping from that flexibility to a standard 9-5 job can make it difficult to get into a new routine that prioritizes fitness. Leaving school changes everything in your daily routines –especially your exercise habits.

Follow these tips and utilize the BBcom resources to help you transition easily after you get your diploma

Make a Plan

Most graduates don’t have a lot of extra money to spend on a gym membership so you might have to get a little creative with where and when you workout. 

  • Gyms: Check out small local gyms that charge lower fees, community centers, or your local YMCA if you don’t have a ton to spend on a gym membership. 
  • Office: If you already have a job, take advantage of your company’s fitness center or any discounts they may offer for gym memberships. 
  • Home: Set up a basic home gym with dumbbells and kettlebells. With these two basics you can do 1,000s of exercises and target every muscle group. 
  • Outside: All you need is a pair of shoes to run or walk outside. Try playing basketball at your neighborhood park or an outdoor workout circuit. 
  • BodyFit: Find over 100+ programs from industry experts that you can do in a gym or at home with minimal (or no) equipment on our fitness training app. Track your workouts, rest days, and exercises to stay accountable. 

Getting set up on a routine is key. A full time job takes up a lot of your time but Determine if you want to get up early for a morning workout, take advantage of a lunch break, or play to train in the afternoon or evenings after work. Pick a time to workout and stick to it. Consistency is key. 

  1. You can also look to sneak in a little extra exercise during your workday with a quick 10 minute burner, like the FYR 10 Minute Meltdown, or with a 10 minute yoga session, which can be surprisingly helpful during the day if you’re feeling stressed or anxious. 
Running up stairs

Move More

Walking from class to class doesn’t seem like much, but it adds up throughout the day especially if you walk from the dorms or an off-campus apartment each day. Sitting in front of a computer for 8-9 hours a day taking video calls and answering emails does not. 

The key to avoiding extra weight gain? Find ways to add more non-exercise movement into your day. Get up and stretch once an hour, park further away in the parking lot to snag some extra steps, take the stairs instead of the elevator or escalator, walk to work, take a walk on your break… Get creative and find what works for you. 

Women in office


Staying hydrated is one of the most overlooked parts of health and fitness. How much water you need is based on how much water you lose sweating, but in general women need about 90 ounces (11 cups) per day and men should be getting around 125 ounces (16 cups) per day. What happens if you don’t get enough? Dehydration can lead to headaches, fatigue, muscle cramps, and decreased performance. 

Carry a reusable water bottle with you during the day to make sure that you’re getting in enough water throughout the day. Not a big fan of plain water? Mix in some BCAAs to get an added recovery boost. 


Upgrade Your Vitamin Game 

You may or may not have been taking a multivitamin during college, but it’s a great foundational supplement to support overall health. Multis are great to fill in any nutritional gaps in your diet. Even people who eat “clean” often find that certain micronutrients are missing. Taking a multi daily is like nutritional insurance. You might not feel it right away, but taking one consistently can help support general health and wellness. 

Outside with phone and shaker bottle

BBcom Top Resources

  • BodyFit | Our fitness app is powered by 20+ years of expertise with over  100+ workout plans, workout tracking, and member only offers. We are your 24/7 personal trainer and nutrition coach. Join our community today.

  • What Supplements Are Right For You | Choosing the right supplements for your health and fitness goals can make a difference.

  • Macro Calculator | Figure out how much protein, carbohydrates, and fats you need daily to support your training and hit your fitness goals. 

  • Eating Clean for Beginners | Whether you want to gain weight, lose weight, or just be all-around healthier, the right meal plan can help! If you've never tried meal planning before, this beginner's guide has everything you need to know to get started!