Desk Job

Sitting at a desk for 8 hours each day is not good for your mind, body or soul. To stay fit and healthy, we need regular exercise, but that may not be easy or possible, especially if your job requires you to be seated for the better part of the day. Research has shown that a sedentary lifestyle can have negative effects on bone health and it can also lead to increased risk of type 2 diabetes and cardiovascular diseases.

If you are stuck behind your desk all day and have a routine of checking emails, going to meetings and having around 5 cups of coffee within 8 hours, the following tips will give you a good insight into how to stay active with a desk job:

Get A Standing Desk

The popularity of standing desks is increasing each day since they encourage a healthier working environment. Sitting 8 hours a day will strain your body, and that comes with various health problems. This may be challenging for those whose jobs require them to work on computers and have to spend a lot of time sitting down.

If you work such a job, you can get a new standing desk or put an extension to your existing one. The desk might seem odd at first, but you will get used to it over time. If you don’t want to invest in a new desk, you can elevate your computer or move to a spot in the office where there is a taller platform for the computer. You can also purchase an ergonomic workstation or a treadmill desk so that you can work and walk at the same time.

Fidget While Working

If having a standing desk isn’t practical, you can replace your work chair with an exercise ball. Using it will stabilize your abs. Alternatively, ‘fidgeting’ or better put just moving is your go to option. This can be done in numerous ways. You could take a break after a couple of hours and walk up and down the stairs. You could set a reminder so that after every email you send you get up and move for 30 seconds. If getting up is just going to be too difficult you could look to readjust your seat position every so often to give your muscles a break. These tips will not only keep you active but also help you to re-energize and re-focus.


Stretches can engage your abdominal muscles and open up your spine. The spine and back are the core of your entire body. If there is no mobility or flexion in the spine, your whole body will suffer. Some of the stretches you can do include:

  • Neck rotations – You can do them by slowly moving your head from side to side;
  • Crossed leg toe reach – This is done by standing up and crossing one foot over the other. Then keeping a flat spine and bending over, driving your back heel to the ground.
  • Doorway chest stretch – To do this, stand in a doorway and bring your right arm up to shoulder height. Bend your elbow 90 degrees, then place the palm and the inside of your forearm on the doorframe. Lean into the stretch gently, open up your chest and hold it for at least 20 seconds then repeat with your left arm.

Lunch Hour Mini – Workouts

You don’t have to spend the whole lunch hour working out because there are ways you can get an intense cardio in just ten minutes. It could be just a few yoga poses, some jumping jacks, or even jogging. The important thing here is that you are getting up, out and moving!

Following even 1 of these tips is going to help keep your back mobile, improve your posture and boost your energy levels.  Feel free to let me know what you find is the best way to stay active with a desk job. Alternatively, If your suffering from any pain related to your desk job check out how I can help you with corrective exercise, designed to help you improve your posture and remove any niggly injuries so you can power through your day pain free. Enjoy!