Think about when you sit without taking a break — in meetings, in front of the computer, when you're going through paperwork. All of these are times when you could move or stand instead of sitting. And, while everyone always suggests taking breaks, and while it often seems impossible if your job is busy or takes place in a company where taking breaks is frowned upon, know this: your health is suffering if you don't take breaks.
How to Take a Break
When you do get a break, be sure to make it an active one. Do not sit down at a table. Instead, walk. And preferably walk outside to get some fresh air. Walk fast. Even 10 minutes is enough for an interval session. Start to stroll and then, pick up the pace a little. You won't sweat and ruin your outfit, but you will feel much better and improve your metabolism and health.
If you've accepted your need for breaks, then there is one more step you can take, and that is to make your breaks truly active. While it's helpful to go outside and walk a bit, there are other things you can do to make your breaks even more effective. If you can't take a walk, use your 10-minute break to stretch.
If you do have a ball at your desk, use it for exercise. Roll over it (with your back on the ball) and let your chest stretch. Stand up and put your hands on the ball, then roll it out. Bring an exercise band to work and use it to stretch. You can do this sitting in your chair or standing up (much better, of course).
Joining a Gym
If you get a lunch hour, consider joining a gym near your office. Even if you have to walk or drive there, chances are you'll have at least 30 minutes to exercise, and with a gym, you'll have many workout options. Many gyms offer 30-minute lunch hour classes.
One issue with these classes is time for showering. If you work out hard enough, you'll sweat (or at least glow), and there's no getting around that. You can strive to create a routine where showering and getting redressed is possible. Lots of people do it (if you head to a gym at noon, you'll see that). But if you don't want to do that (and that's fine, don't berate yourself for that), accept that your workouts aren't going to be as intense as you need them to be, but do them anyway. Having an active lunch hour, even if it's moderate activity, is better than having a sedentary lunch hour.