Small Moves, Big Impact

Staying Active in a Desk-Bound World

How are you progressing on your New Year’s Resolutions?  By this point in the first month of the year, most New Year’s resolutions have fallen by the wayside.  Most goals for the new year revolve around health and finance.  If that is you, I’ve got some tips to help you stay active during the workday which may also help your finances.

In today’s fast-paced world, many of us spend most of our workdays sitting—whether it’s at a desk, in meetings, in a car, or in front of a screen. While this sedentary lifestyle is often unavoidable, staying active during the workday is crucial for both physical and mental health. Incorporating movement into your day doesn’t require hours at the gym.  Small, consistent efforts can add up to significant benefits. Here are some practical tips to help you stay active during your workday.

1. Take Regular Breaks

Sitting for long periods can lead to stiffness, back pain, and even decreased productivity. Aim to take a short break every 30 to 60 minutes. Use this time to stretch, walk around, or simply change your posture. A quick 2–5-minute movement break can help refresh your mind and get your blood flowing.  I share some ideas in the other tips below.

Bonus Tip: Set a timer or use an app to remind yourself to get up and move. Even a quick walk to refill your water bottle or step outside for fresh air can make a difference.

2. Incorporate Desk Exercises

You don’t have to leave your workspace to get moving. Try a micro workout.  Desk exercises can be an effective way to stay active without disrupting your workflow. Try chair squats, seated leg raises, or desk/chair push-ups. These exercises can help you maintain good posture and alleviate muscle tension.  This month’s Express Desk Stretch video has a special addition of some desk strength exercises in addition to stretches.  Check it out.

Bonus Tip: Keep resistance bands or small hand weights at your desk for quick strength-training sessions during calls or breaks.

3. Use Standing or Adjustable Desks

Standing desks have become increasingly popular, and for good reason. Alternating between sitting and standing throughout the day can reduce back pain and improve energy levels. If a standing desk isn’t available, consider using a laptop stand or stack books to create a temporary standing workstation.

Bonus Tip: Remember to maintain good posture while standing to avoid strain. Keep your screen at eye level and your wrists straight while typing.

4. Take the Stairs

If you work in a multi-story building, opt for the stairs instead of the elevator whenever possible. Climbing stairs is a quick way to elevate your heart rate and engage your leg muscles. Even just a few flights a day can make a noticeable difference over time.

Bonus Tip: Set a goal to climb a certain number of flights each day and gradually increase as you build stamina.

5. Stretch Regularly

Sitting for long periods can cause tightness in your hips, back, neck, and shoulders. Incorporate simple stretches into your day to release tension and improve flexibility. Focus on stretches that target common problem areas, such as seated spinal twists, neck rolls, or hamstring stretches.

Bonus Tip: Try a mid-afternoon stretch session to combat the post-lunch slump and re-energize your body.  Use any of my library's over 50 Express Desk Stretch videos or check out the latest one here.  Even better, invite co-workers to join you.  That will help hold everyone accountable and you will experience communal effervescence, a feeling of intense shared energy, unity, and excitement that arises when a group of people come together to participate in a shared experience. 

6. Schedule Walking Meetings

Not all meetings require sitting in a conference room or staring at a screen. Walking meetings are a great way to combine productivity with physical activity. Whether it’s a one-on-one discussion or a brainstorming session, walking together can stimulate creativity and reduce stress.

Bonus Tip: One of the organizations I work with provides a health allowance to their employees and many of them have used it to buy desk walking pads.  These work great with stand-up desks. This is another great way to have a walking meeting.  Here is a link to some options at a variety of price levels.

7. Take Advantage of Lunchtime

Lunch breaks are an excellent opportunity to incorporate physical activity into your day. Instead of eating at your desk, take a brisk walk or visit a nearby park. Even a 10–15-minute walk can help improve digestion, boost energy, and clear your mind.

Bonus Tip: If you’re short on time, consider eating a portable lunch while walking or doing light stretches.

Final Thoughts

Staying active during the workday doesn’t have to be complicated or time-consuming. By incorporating small, consistent habits into your routine, you can improve your physical health, boost your energy levels, and enhance your overall productivity. That alone will help you and your organization more money.  The additional benefits of lower healthcare costs, lower turnover, and lower absenteeism will help save money which will improve the bottom line.  Remember, the key is to prioritize movement and make it a natural part of your day. Start with a few of these tips, and over time, you’ll feel the difference in both your body and mind. Your future self will thank you!

Let me know if I can assist you or your organization in bringing small moves that make a big impact to your team.

Yours truly,

Anita Greenland