A sedentary job, whether it be at the office or at home, can result in a low level of movement throughout the day. Sitting at a desk for eight-plus hours a day can be mentally and physically taxing, and long work hours combined with other commitments like family time can make it difficult to find time to be active. But regular physical activity is essential for your health, so finding small ways to sneak in extra movement can be super beneficial. 

Let’s go over some simple ways to get on your feet throughout the day and take care of your body during your daily work routine, both in-office and while working remotely at home. 

Try a standing desk 

Getting a standing or height-adjustable desk means you can easily alternate between sitting down and standing while you work. Sitting for prolonged periods over time with no physical activity has been linked to a number of health concerns including blood vessel conditions, poor metabolic function and reduced longevity. Overall, it's better to sit less and stand more!

Benefits of a standing desk include: 

• Can help manage weight because standing helps burn more calories than sitting
• Can help reduce back and neck pain
• May help you be more productive during your workday

If you decide to use a standing desk, start gradually and work your way up to avoid sudden strain on the body. 

Get your steps in with a walking pad 

Walking pads are small, portable treadmills that can be placed under your standing work desk at home. You can squeeze in your steps each day without having to leave your desk. These convenient at-home treadmills are the perfect way to keep active during the day while keeping up with your busy schedule online. Walking for just 30 minutes per day at a brisk pace can result in long-term health benefits. 

Walking can: 

• Reduce stress 
• Protect your joints 
• Promote weight management
• Improve sleep and mood

Take small movement breaks 

An easy way to increase your movement throughout the workday, either at home or in the office, is to take small active breaks every hour or in between meetings. These breaks don’t have to last long and can be simpler than you think.

Here’s some easy ideas:

• Take a lap around the office and check in with your coworkers. 
• Walk to the kitchen to grab a coffee or a snack. 
• Go on a quick walk around the neighborhood (feel free to bring your dog). 
• If you’re in-office, suggest a “walking meeting” with colleagues instead of sitting in a conference room; walk and talk or walk to a restaurant or coffee shop instead of booking a room. 
• Venture out further than usual for lunch and make sure to travel on foot! 

Learn how to “deskercise” 

The term “deskercise” refers to—you guessed it—exercises that can be done at your desk. Surprisingly, there are many different small exercises that can be done at your desk to move your body in different ways.

Easy “deskercises” to try: 

• Strech your legs! Extend one leg and reach out your hand as far as you can to try and touch your toes. Hold for 10 seconds and repeat on the other leg, alternating until you’ve stretched both legs at least 5 times.
• Stretch your arms! Sit up straight, hold up your right arm, and use your left arm to grab and pull your right wrist over your head to give your arm a nice stretch. Hold that for 15-20 seconds and repeat it on the other side. 
• Work out your legs. While sitting, extend your legs straight out in front of you. Move them up and down at the knees, keeping them together, to give your calves a great workout. For an extra challenge, channel Stanley from The Office by placing a book or another object on top of your feet. 
• Engage your core. If you have a swivel chair, you can do a simple core exercise at the comfort of your desk. Hover your feet above the ground, place your fingers at your desk, and use them to swivel back and forth, making sure to keep your core tight and upright. 

Try these tips to help stay active at your sedentary job 

Engaging in physical movement while working a sedentary job can be difficult. It may feel like there’s not enough time in the day to get activity in, but every little effort counts! Try these tips to help you stay on your feet, make the most out of your day, and sneak in a little extra exercise between meetings and spreadsheets.