Stay Active if you are Sitting All Day at Work

Stay Active if you are Sitting All Day at Work | FirstStaff

Sitting at a desk for 8+ hours a day can be quite draining and even detrimental to your health. Research has shown that sitting all day increases the risk of obesity, heart disease, some cancers, and other chronic diseases. However, it is possible to stay active if you are sitting at work all day. This article will discuss how employees can remain active while working in an office setting.

How Can You Stay Active at an Inactive Job?

Take the Stairs:

Taking the stairs instead of using the elevator or escalator is a great way to get some extra steps in throughout your day and work on building overall fitness.

Stand Up During Meetings:

Standing up during meetings will help you burn more calories than if you were sitting down, making it an effective form of exercise while also helping to keep your focus and attention during important meetings.

Get Up Frequently:

Try setting a timer for yourself and make sure to get up every hour or so and take a short walk around the office or stretch your muscles. This will not only give you a chance to move around, but it can also help boost productivity levels by giving you short breaks throughout the day.

Park Further Away:

If you are driving to work, try parking further away from the office entrance so you can get some extra steps in each day.

Utilize Standing Desks:

Standing desks have become increasingly popular and they provide an excellent opportunity to remain active while at work. If your office does not have standing desks available, consider investing in a lightweight adjustable desk that allows you to sit or stand as needed. This can help reduce strain on your back and neck as well as give you the option of working while standing up.

Take Regular Walks:

Taking regular walks is another great way to stay active during a long day at the office. If you have an hour for lunch, try taking a walk outside and get some fresh air. Or if you need to take a break from work, take a few minutes to go for a walk around your office or building.

Try Desk Exercises:

If you do not have time to leave your desk but still want to remain active, consider doing some simple exercises such as stretching and leg lifts while seated in your chair. This can help improve blood circulation and keep your muscles from getting stiff throughout the day.

Organize Walking Meetings:

If possible, suggest organizing walking meetings with colleagues instead of having them in the conference room or office. This will allow you to get some exercise while also having a productive discussion.

Do Desk Yoga:

Desk yoga is another great way to stay active throughout the day without leaving your workstation. Some many simple exercises and stretches can be done from the comfort of your office chair which provides both physical and mental benefits.

Stand During Phone Calls:

If you need to make or take phone calls, try standing up instead of sitting down. This way you can move around and stretch your legs a bit while still staying focused on the conversation at hand.


Staying active during an office job may seem like a daunting task, but it is possible with the right strategies. By taking a few proactive steps each day, you can reduce the negative effects of sitting all day while also improving your overall health and well-being.

The above suggestions are just some of the many ways to stay active throughout the workday. Do not be afraid to get creative and come up with your ideas for remaining active in an office setting!

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