6 Different Ways to Stay Active and Healthy at Your Desk Job

Sedentary desk jobs can make it difficult to remain active and prioritize your health. You will have to be mindful of your daily activities if you want to stay healthy.

Consider these six different ways to promote more activity throughout your day, even while working at a desk job.

Woman working using standing desk
photo credit: TheStandingDesk / Unsplash

1. Limit Sitting Time

It might sound obvious, but limiting the amount of time you spend sitting can have a major impact on your overall health. Experts recommend that workers only sit for 20 minutes at a time, taking two-minute breaks to stretch every hour. If you can work at a standing desk, this is even easier and better for your health.

2. Work Out at Your Desk

Press the pause button on your tasks and spend a few minutes each hour doing a quick workout at your desk.

Stand up and sit back down using only the strength in your legs. Do a few quick yoga poses while standing to stretch out the legs and back. Run through a few squats or stand in an upright position for eight to ten minutes.

Anything you can do to get your blood pumping will be helpful.

3. Count Your Steps

Smartphones and watches can now track how much activity you get throughout the day. Find a pedometer that works for you and start tracking your steps.

Try to squeeze in 10,000 steps each day by walking back and forth to the bathroom or the water cooler. You may even want to use part of your lunch break for a walk around the building.

Walking meeting

4. Schedule Walking Meetings

Many people default to the typical meeting in the conference room, but you can get creative by inviting attendees to take a walk with you. This helps you squeeze in your steps, get more active, and be productive all at the same time.

5. Get an Exercise Ball

If you want to work on your core muscles while being sedentary, you need to switch your typical desk chair for an exercise ball.

Sitting on an exercise ball helps you be more active and balanced and avoid the bad posture we sometimes adopt when seated in a chair. It can also make certain exercises easier for you, such as sit-ups or quick crunches.

6. Utilize Leg Weights

Workers who don’t have the luxury of being able to get up and walk around throughout the day will want to invest in some light ankle weights.

A few times each hour, spend a couple of minutes doing leg lifts underneath your desk. This is a stealthy way to get in a bit of exercise while your coworkers are none the wiser.

Eliminating Pain with Activity

Many people who work at a desk job complain of pain that stems from their sedentary lifestyle. ThriveMD can help with joint and back pain, so you don’t have to suffer.

You should always pay attention to pain signals in your body. While activities can help, you may need more professional treatment to resolve pain issues.