This project proposal outlines a mixed-methods study designed to assess the effectiveness of exercise and non-exercise based physical activity interventions in reducing workplace sitting time and improving health outcomes among employees. The project aims to evaluate changes in body mass index, blood sugar, and blood pressure. The proposal is motivated by the high prevalence of obesity and cardiovascular disease in the UK, and the established link between sedentary work environments and poor health. Participants from a local organization with sedentary occupations will be randomized into control and experimental groups. The experimental group will receive physical activity interventions. Data collection will include anthropometric measurements, metabolic assessments, and interviews. The study will review current evidence-based research to develop effective physical activity guidelines for preventing adverse health outcomes in the workplace. The proposal includes a literature review, detailed methodology, ethical considerations, and expected findings. This study intends to contribute valuable insights into strategies for promoting employee health and well-being through workplace physical activity initiatives.