How to Stay Active at Work: 6 Simple Ways to Boost Your Health in a Sedentary Job
For many of us, the working day involves hours sat behind a desk, staring at a screen, barely moving beyond a few trips to the printer or the kettle. While this might be the norm, it doesn’t have to be your reality, and it certainly doesn’t mean you’re stuck with a sedentary lifestyle.
In fact, with a few small, intentional changes, you can transform your workday into an opportunity to support your physical and mental health, rather than let it quietly wear you down.
Here are six realistic, practical ways to become more active—even in the most desk-bound of roles.
1. Make Movement Part of Your Day
This might seem obvious, but every bit of movement counts, especially in a job where sitting is the default. Many of us fall into the habit of asking a colleague to fetch something or letting tasks pile up so we only make one trip. But the more you get up, the better.
Simple changes make a big difference:
- Walk to a colleague’s desk instead of sending a message.
- Take the stairs rather than the lift.
- Stand or pace while on phone calls.
- Set a reminder to stretch or move every hour.
These tiny adjustments might not seem significant in the moment, but over time, they add up.
2. Rethink Your Commute
It’s tempting to take the car every day, especially when it’s cold, you’re running late, or the thought of walking feels like too much. But your journey to and from work is actually a brilliant opportunity to incorporate some light activity into your day.
If walking or cycling the full distance isn’t realistic:
- Try parking a little further away from the office and walking the rest.
- If you take public transport, get off a stop earlier.
- Use this time as a chance to listen to a podcast, unwind, and mentally prepare for the day.
Over time, your body and mind will thank you for these active minutes.
3. Upgrade Your Workspace
An uncomfortable chair or poorly positioned screen doesn’t just make your day unpleasant; it can lead to long-term aches, stiffness, and poor posture. Investing in your work environment is investing in your well-being.
Ask for a desk assessment if your workplace offers one. Small adjustments like:
- An ergonomic chair,
- A monitor at eye level,
- Or a keyboard positioned correctly
can make a world of difference.
Even better, consider requesting a height-adjustable desk. These allow you to alternate between sitting and standing throughout the day. Some people even add under-desk pedals or compact exercise bikes, worth considering if your workplace allows it!
4. Use Your Lunch Break – Don’t Lose It
When deadlines loom, it’s easy to convince yourself that working through lunch is the most productive option. But in truth, skipping your break often leads to more stress, lower energy, and reduced concentration, not to mention lost chances for physical activity.
Instead:
- Take your lunch and go for a brisk walk, even if it’s just ten minutes.
- If you’re near a leisure centre or pool, use the time to get in a short session.
- If your break is too short, speak to your manager about adjusting your hours slightly, perhaps starting earlier or finishing later to free up a longer lunch.
Remember, lunch breaks are your legal right, and using them well benefits both you and your employer.
5. Find an Accountability Buddy
Staying active is easier and a lot more fun, when you have someone to share it with. Pairing up with a colleague who also wants to move more can help you both stay consistent and motivated.
You could:
- Go for walks together during breaks.
- Encourage each other to stretch or move regularly.
- Even create a friendly step challenge or wellness goal together.
When activity becomes social, it feels less like a chore and more like a shared achievement.
6. Stay Properly Hydrated
It might not seem directly related to movement, but hydration plays a vital role in your energy levels and focus. Many people at work drink endless cups of tea or coffee but forget to drink water, leading to dehydration, sluggishness, and often, unnecessary snacking.
Try to:
- Keep a refillable water bottle at your desk.
- Replace every other caffeinated drink with water or a herbal tea.
- Set gentle reminders to drink throughout the day.
You’ll likely feel more alert, focused, and physically able to take those active breaks you’re planning.
Small Tweaks, Big Results
You don’t need to overhaul your entire lifestyle overnight. These changes are simple, sustainable, and flexible, and when practised consistently, they can lead to major improvements in your health, energy, and overall well-being.
Whether you’re just adding a short walk to your day, tweaking your desk setup, or drinking more water, every small action builds momentum. Over time, those habits will become second nature.
Your workplace might demand long hours at a desk, but that doesn’t mean your health has to take a back seat. Start where you are, use what you have, and move when you can.
Good luck on your journey to a more active, energised workday, and life!
