How To Incorporate Movement Into A Sedentary Workday

People who primarily sit at work have a 16% higher risk of all-cause mortality and 34% higher risk of cardiovascular disease than people who don’t sit, according to a 2024 study that followed more than 480,000 people for nearly 13 years. The results remained even after adjusting for gender, age and unhealthy behaviors, such as smoking and excessive drinking.^[1]Gao W, Sanna M, Chen Y, Tsai M, Wen C. Occupational Sitting Time, Leisure Physical Activity, and All-Cause and Cardiovascular Disease Mortality. JAMA Netw Open. 2024;7(1):e2350680.

To reduce those risks and get back on par with the more active folks, people in sedentary jobs needed to complete an extra 15 to 30 minutes of physical activity each day.^[1]Gao W, Sanna M, Chen Y, Tsai M, Wen C. Occupational Sitting Time, Leisure Physical Activity, and All-Cause and Cardiovascular Disease Mortality. JAMA Netw Open. 2024;7(1):e2350680.

Even 15 to 30 minutes of movement can be a lot when you’re on a deadline, but it isn’t overly demanding, either. You can also accumulate these minutes throughout the day so you don’t have to drag yourself to the gym for an hour after work to get the benefits of exercise.

Research also shows that interrupting sedentary work habits with physical activity can improve mood, energy, focus, work satisfaction and productivity.^[2]Falk GE, Mailey EL, Okut H, Rosenkranz SK, Rosenkranz RR, Montney JL, Ablah E. Effects of Sedentary Behavior Interventions on Mental Well-Being and Work Performance While Working from Home during the COVID-19 Pandemic: A Pilot Randomized Controlled Trial. International Journal of Environmental Research and Public Health. 2022; 19(11):6401.

To add some movement to your day, experiment with the options listed below that most appeal to you, and come up with your own!

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Get Up, Stand Up

One simple way to reduce prolonged sitting is to use a standing desk or inexpensive desktop converter to alternate between sitting and standing throughout the day. Standing periodically can help improve posture and circulation, increase energy levels and reduce the risks associated with sedentary work like cardiovascular disease.

You can also simply get up and move around more often, but, as I’m sure you know, remembering to do that when you’re deeply engaged in work can be challenging.

Some people set alarms to remind themselves to stand up, but I find many are annoyed by alarms and ignore them.

An alternative, more organic method is to stand up every time you change tasks. If you use physical activity to help you switch gears, moving your body can be a catalyst for productivity rather than an unwelcome interruption.

Stand up, stretch or take a short walk around the office to clear your head before moving onto the next mini-task.

Desk Exercises

Your environment has a significant influence on your ability to incorporate movement into your workday routine, and your comfort level with doing so.

If you have a private office, secluded meeting room or an informal workplace, you might be able to do a wider variety of exercises without bothering coworkers or feeling uncomfortable. If you’re in a more traditional space, you can still activate major muscle groups without drawing too much attention to yourself.

Leg extensions, heel raises, seated twists or neck and shoulder rolls can all be done from a chair. If you have privacy (or don’t care what your office mates think), squats, lunges, desk push-ups or yoga poses can help get your blood moving and prevent stiffness. Consistent stretch breaks can make a big difference in how you feel, and your hijinks might even encourage some colleagues to join you.

For long periods of sitting, an ergonomically healthy workspace can also help prevent pain and discomfort.

• Make sure your chair is comfortable and adequately supports your back.
• Check the height of your computer screen and the location of your keyboard to make sure you’re not hunching your shoulders or overstretching your hands while working.
• Invest in wrist or foot support.
• Update your prescriptions for glasses or contact lenses to reduce strain on your eyes.

Travel for Refreshments

You’re probably all-too-aware of the closest location for snacks or beverages, but how familiar are you with what’s available on other floors or in other buildings?

Finding new places to fuel up gives you an excuse to step away, take a breath and sort through the next project on your to-do list. If you’re up for it, take the stairs on your way to poach another department’s snack stash.

Consider the food you’re grabbing, as well. Chips, candy and sugary drinks can tank your energy. If your office doesn’t offer nutritious options, maybe there’s a fridge on another floor where you can store homemade snacks to stay satisfied, with the added benefit of forcing you to take a walk to get there.

Skip the Email and Deliver Messages In Person

Walking to a colleague’s desk to deliver a message might seem antiquated when you can fire it off in an email, but, just like walking for refreshments, delivering messages face-to-face gives you a chance to reset your body and mind. Spontaneous, in-person conversations might even spark fresh insights or ideas.

One word of caution: stopping by in person could interrupt your colleague’s workflow, so, if you choose this option, be sure only to drop in on peers and supervisors who welcome the visit. A quick message to confirm their availability can be a welcome heads up.

Active Meetings

Instead of sitting in a conference room for meetings, try walking meetings. If the weather and location of your office allow, this can be a great way to get some fresh air while thinking outside the box.

Active Commuting

Another great way to multitask and incorporate more physical activity is to change your commute. If it’s safe for your location, consider walking, biking or using public transportation to get to work. No gym required!

While this might feel ambitious, these commuting methods can be a great way to start or end your work day.

Lunchtime Adventures

I imagine you may not be taking lunch breaks, Slump. Pressure to keep working at your desk can come from company culture, but some people put that pressure on themselves. Local fitness classes can give you a structured source of physical activity, but if using your lunch break for a workout feels like a step too far, take a walk outside, wander in a nearby park, find restaurants within walking distance or simply run some errands.

Parking farther away from the office, shops or restaurants is an easy way to squeeze in a few extra steps. As I mentioned in a previous column, increasing your steps—even by small amounts—can significantly benefit your health.

Fitness Challenges Rooted in Consistency

Rope your fellow employees into a friendly competition that’s focused on consistency rather than ability.

Challenges don’t need to be about weight loss, minutes or repetitions. Turn your collective attention to the achievement of stepping away for physical activity rather than individual outcomes.

Try challenging your coworkers to see who can maintain the longest streak of taking an exercise break each day. Each person gets to define that exercise, whether it’s a daily run or a five-minute stretch break.

If you want everyone on the same page, ask who can do push-ups the most days over the course of a month. Some people might only be able to do a few (or may need to modify by using a wall or desktop) while others can do 50 without breaking a sweat. The point of a competition like this is to integrate activity breaks, rather than compare fitness levels.

Whatever constellation of exercises you choose, keep these tips in mind to help make your new lifestyle changes easy to maintain:

• You don’t have to stick with anything forever. If your first attempts feel unsustainable (or uninteresting), move on to something else. Just be sure you have a specific objective in mind for how you want to increase physical activity.
• Establish external reinforcements. Until the new activity becomes second nature, environmental and social reinforcements can help make unfamiliar routines more accessible and reliable. Is standing up at work easy, or do you have to maneuver around office furniture? What could make standing simpler? Do you have a pair of sneakers or other exercise gear at work? How do you want to keep track of winning streaks? Consider coordinating with a friend or using an app for accountability.
• Pair your new activity with something you’re already doing. Identify a specific habit that’s an established part of your routine—a coffee break, lunchtime, a weekly meeting or the beginning or end of the work day—and attach your new activity to that existing routine. This can make it easier to remember your new habit.

Good luck, Slump! Your natural tendency to be honest about your capacity for change will serve you well as you play with these ideas. Go with your gut and start with what feels amazing and easy. If you get in a groove, maybe you’ll crave even more movement over time.

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