Ignite Your Journey to a Healthier You!

Turn Up the Heat on Your Slimming and Fitness Goals.

Popular Searches:

I have a desk job - any tips for staying active during the workday?

Hi everyone,

I am currently working a desk job, and I am finding it quite challenging to stay active during the workday. I spend most of my day sitting down, and I feel like this is beginning to take a toll on my health. I have noticed that I am starting to gain weight and feel more lethargic than usual.

Does anyone have any tips for staying active during the workday? I am looking for ideas that I can easily incorporate into my daily routine without disrupting my workday too much. I would love to hear about any exercises or activities that you have found to be effective in keeping you active and healthy while sitting at a desk for long periods of time.

Thank you in advance for your help!

All Replies


Hi everyone,

I've been working a desk job for a few years now, and like many of you, I've found it difficult to stay active during the workday. However, I have found ways to incorporate exercise into my daily routine without disrupting my workday too much.

One thing that has helped me is tracking my steps with a fitness tracker or app. I aim to take 10,000 steps a day, and I find that tracking my progress throughout the day motivates me to get up and move more often.

Another thing I like to do is use my lunch break to go on a walk. I try to find a scenic route or a nearby park to explore. Even a 20-minute walk can make a big difference in how I feel for the rest of the day.

Lastly, I've found that talking to my coworkers about our shared goal of staying active has helped us all stay more accountable. We'll plan to take walking meetings or challenge each other to see who can take the most steps in a day. It's a fun way to stay motivated and engaged.

In summary, tracking your steps, taking walks during your breaks, and involving your coworkers in your goal to stay active can all be effective ways to combat the effects of a desk job.


Hi there,

I completely understand where you're coming from. I also have a desk job and found it really challenging to stay active while working. However, I have found a few things that work well for me.

Firstly, I try to take regular breaks throughout the day to move around. I aim to get up from my desk at least once every hour, even if it's just to stretch or walk to the kitchen to refill my water bottle. This helps to break up the day and get my blood flowing a bit.

Another tactic that has worked well for me is using a standing desk. My company has provided us with adjustable desks that can be raised to a standing height. I find that standing for even just a few hours a day makes a real difference, and I feel much more alert and focused.

Finally, I like to use my lunch break to get some exercise. Depending on how much time I have, I might go for a quick walk, do some yoga in a nearby park, or even hit the gym if there's one nearby. I find that this not only helps me stay active, but also gives me a mental break from work so I can come back to it feeling refreshed.

Overall, my advice would be to find small ways to incorporate movement and exercise into your day. It doesn't have to be anything major, but even a little bit can make a real difference!


Hi all,

I can definitely relate to the challenges of staying active while working desk job. For me, the key has been finding little moments throughout the day to get up and move around. One thing that's helped is setting an alarm on my phone to remind me to take a quick break every hour. During that break, I'll stand up and stretch, walk around the office or even do a few squats or lunges in a private area.

Another tip is to incorporate activity into commuting (if applicable). If you take public transport to work, try to stand instead of sitting if it's safe to do so. If you drive, park further away from the entrance than usual so you can get a few extra steps in. You could even look into getting off one stop early and walking the rest of the way.

Finally, consider getting a balance board or a stability ball to sit on instead of a desk chair. The instability of these tools forces you to use your core to maintain balance, which can improve your posture and help tone your muscles over time.

Incorporating small habits and routines into daily life has really made a difference for me, and I hope these tips can help others struggling to stay active while working a desk job.


Hi everyone,

I'm someone who's had to adjust to working a desk job after years of being active, and the transition was particularly difficult, especially during the first few months. However, over time, I've found several tricks that have helped me stay more active.

One thing that has been particularly helpful for me is getting a fitness tracker. It helps me keep track of my daily steps and motivates me to surpass goals. Seeing my progress motivates me to stay more active and take breaks from my desk throughout the day.

Another great tip is to set a reminder on your phone or desktop to get up and walk around every hour. Taking even a quick five-minute break can help rejuvenate your mood and focus while incorporating activity into your schedule.

I also found incorporating movement into my workday helpful. For example, I would do some stretching in the morning while waiting for the coffee to brew or stand up while talking ob the phone instead of sitting. While it doesn't seem like much, over time, it adds up.

Finally, I've found practicing yoga before and after work to be particularly helpful in staying active and improving my overall wellness. There are plenty of quick yoga videos available online that are less than 10 minutes long and can be done from a mat in your office or home.

In summary, utilizing fitness trackers, setting reminders for breaks, incorporating movement into daily routines, and practicing yoga are all great ways to stay active during a desk job.



As someone who has gone through similar struggles of staying active while working a desk job, I have found that even small changes can make a difference. One thing that has helped me a lot is investing in a standing desk which allows me to alternate between sitting and standing throughout the day.

Another beneficial habit is trying to make time to go for a walk during your lunch break or for a quick stretch if time is tight. I find I come back to my desk more energized and refreshed after taking a break.

Aside from taking walks, I also make a conscious effort to opt for the stairs instead of the elevator whenever possible. This provides some cardio exercise that can help maintain fitness levels while also being an easy switch.

Lastly, I have found that getting up from my desk every 30 minutes or so and doing some light stretches or practicing good posture helps keep energy levels up. There are also countless instructional videos available online that provide a plethora of exercises that can be done at your desk to keep active.

Overall, staying active while having a desk job is all about utilizing small breaks throughout the day and integrating exercise when possible. Taking these little steps can have a big impact on overall well-being while working.



I have spent years working at a desk job and understand how challenging it can be to stay active. What has worked for me is setting up an exercise routine before work. I wake up at least 30 minutes early and do a quick workout, usually some light cardio and bodyweight exercises. It gets my blood flowing and helps me focus for the day ahead.

Another helpful tip is to take advantage of technology. There are many apps available that guide short exercise routines that you can do at your desk, without any equipment. These apps provide various workouts ranging from 5 to 15 minutes and beyond, which can easily fit into your schedule.

Drinking plenty of water throughout the day has also helped make sure I stay hydrated and have to get up and move to refill my bottle, which keeps me active at least once an hour.

Incorporating these habits into my daily routine has significantly helped me stay active and avoid negative health impacts associated with sitting at a desk all day. I hope these tips can help you too.


Hey all,

Working long hours at a desk job can take a toll on your health, and I can relate to feeling a bit sluggish and unmotivated after long hours of sitting. One thing has worked for me is to incorporate exercise into my everyday routine. I try wake up early, even if it is just 30 minutes, and do a high-intensity workout. It sets the tone for the day ahead, and I feel energetic and alert after.

Another tip I would like to share is to make sure you remind yourself to stand up and stretch at regular intervals. It ensures that you avoid being in the same position for too long, which can have negative long-term health implications.

Additionally, I always make an effort to take the stairs instead of the elevator, and if I'm feeling particularly sluggish, I'll climb a few flights. Taking the stairs instead of the elevator is a great way to get the heart rate up and sneak in some cardio.

Finally, I've found that taking a break during my lunch hour by joining an exercise or yoga class is a great way to stay active while also managing stress levels. This makes it easy to get in activity during the day without sacrificing any personal time after work.

Overall, small habits of waking up early, exercising intermittently, walking the stairs, and participating in lunchtime gym classes have helped me stay active during the day while at a desk job.


Hey there,

I know the feeling of being chained to your desk for hours on end all too well. What has worked for me is engaging in some simple exercises that I can do while being seated at my desk. One exercise that is particularly helpful is leg raises. It is simple, all you need to do is to lift one leg at a time, holding it for a few seconds, then lower it and repeat with the opposite leg. Doing this for about 10-15 minutes every couple of hours can really make a difference.

Another exercise that can be done is glute squeezes. Simply tense your buttocks muscles for about five seconds, then release and repeat for 10-15 minutes per day.

Also, taking the stairs instead of the elevator or escalator is a really beneficial habit to form for daily physical activity. Doing this will not only help improve your fitness levels but also provide some cardio exercise that is important for overall health.

Lastly, I try to use a simple resistance band to get some light exercises done. I attach it to the bottom of my chair and do arm curls and other light resistance exercises every couple of hours when I go on my mini-exercise breaks.

Incorporating these simple exercises in my daily routine has helped me feel more energetic and focused while at work.

New to Slimming Mantra Community?

Join the community