Desk Job? Here’s How to Sneak in Movement During the Day


Whether you now work from home or are back in the office, there is one common problem that remains – inactivity. Desk jobs mean prolonged sitting. Even if you get a workout in before or after work, long periods of inactivity during the day can still lead to back and neck problems, metabolic syndrome, chronic pain, depression, and more.

It’s not easy to fit in movement during a busy work day when emails, calls, and Zoom meetings are demanding your time. However, the payoff of finding ways to be more active is a healthier mind and body.

With that in mind, let’s look at some ways to sneak in movement during the day.

The classic overhead reach

Exercise aficionados know this move. One arm at a time is extended over the head, then you lean from the waist, stretching the arm to the opposite wall. This is done during a warm up, cool down, or part of a cardio routine, but you can adapt it for your desk. Sitting in your chair, raise your left arm over your head. Lean slightly from your waist, stretching your arm to the opposite wall. Feel the pull down your left side. Return to a neutral position, then repeat on the other side.

Shrug it off

It’s a small move with a big impact. The shoulder shrug helps relieve some tension and when combined with deep breathing (breathe in as you bring your shoulders up, exhale deeply as you bring your shoulders down) you’ll also help ease some stress. The shoulder shrug adds movement to your day while also providing a break for your busy mind.

Hug it out

Sit in the middle of your chair (wheels locked if this is a roller chair) and plant your feet shoulder width apart on the floor. Bend your knee, raise it towards your chest, and hug it by pulling it gently towards your body. Return to the foot to the floor and repeat on the other side. This leg stretch helps keep your circulation flowing.

Walk it off

Walking has so many benefits! Go for a lap around the block our out to the mailbox. Go up and down the stairs in your house. Walk while on phone calls. Whenever you have the opportunity, get up and walk. Sneak in a walk as often as you can.

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