Ignite Your Journey to a Healthier You!

Turn Up the Heat on Your Slimming and Fitness Goals.

Popular Searches:

What are some easy tips for staying active throughout the day, even if I have a desk job?

Hi everyone,

I am currently working a desk job and I am finding it hard to stay active throughout the day. I feel like I am constantly sitting and not moving enough. I know how important it is to stay active and I want to make some changes to my daily routine.

Can anyone give me some easy tips for staying active even if I have a desk job? I would really appreciate any advice or suggestions that you have. Thank you!

All Replies



I completely understand how difficult it is to stay active during the day, especially if you have a full-time desk job. As someone who’s gone through this before, I’ve found that incorporating small changes into your daily routine can make a big difference. Here are a few tips that have helped me stay active:

1. Take a walk during your breaks: Instead of scrolling through social media or chatting with colleagues at your desk, use your breaks to take a short walk. Even a 10-minute walk outside can help improve your concentration, boost your energy levels, and add some activity to your day.

2. Swap your chair for a stability ball: Swapping your desk chair for a stability ball can help engage your core and improve your posture. It can also help reduce back pain associated with prolonged sitting.

3. Do small exercises at your desk: There are several exercises that you can do at your desk to improve your flexibility and strength. For example, you can do shoulder shrugs, leg raises, or even calf raises while seated.

4. Stand up when you can: Standing up to take a phone call or to read a document can help engage your muscles and prevent stiffness. Additionally, if you can, use a standing desk instead of sitting all day.

I hope these tips help you stay active throughout the day! Let us know if you have any other ideas to add.


Hey there!

I completely understand what you're going through. I had a desk job for several years, and it was very difficult to stay active throughout the day. Here are a few tips that have worked for me:

1. Take the stairs: Instead of using the elevator or escalator, take the stairs whenever possible. Not only is it a great way to get some exercise, but it can also help to clear your mind.

2. Walk or bike to work: If you live close enough, consider walking or biking to work instead of driving or taking public transportation. It's a great way to get some exercise before and after work, and can also be a good way to save money on transportation costs.

3. Use a fitness tracker: I've found that using a fitness tracker helps to keep me accountable for my activity levels. I like to set goals for myself each day, such as taking a certain number of steps or reaching a certain number of active minutes.

4. Stand up every 30 minutes: Sitting for long periods of time can be harmful to your health, so I try to stand up and stretch every 30 minutes or so. This helps to prevent stiffness and can also boost my energy levels.

I hope these tips are helpful for you! Stay active and stay healthy!


Hey there,

I know how it feels to have a desk job and sometimes it feels like there's just no time to move around. Here are some things that have personally helped me stay active even with a desk job:

1. Take the stairs: Even if it's just one or two flights of stairs, take them instead of the elevator. It's a quick and easy way to add some activity to your day.

2. Walk during lunch: If possible, try taking a walk during your lunch break. It's a great way to stretch your legs, get some fresh air and burn some extra calories.

3. Have an exercise routine before and after work: Even if it's just 10-15 minutes each morning and night, incorporating some exercise can make all the difference in keeping an active lifestyle.

4. Get up and move around every hour: If you tend to get lost in your work, set a timer to remind you to get up and move around every hour. This can also help to prevent joint stiffness and pain.

5. Track your activity: Use a fitness tracker, like a Fitbit or an Apple Watch, to track your daily activity. It can be motivating to see how much activity you've done throughout the day.

I hope these tips are helpful for you! Stay active and keep moving!


Hello everyone,

I face the same challenge of staying active during my desk job, and here are a few things that work for me:

1. Stand during phone calls: Use your office phone instead of your desk phone and stand up while taking calls. Standing up will engage your muscles and can help prevent you from feeling lethargic.

2. Take the long route: If you have to get something from your colleague who sits on a different floor of the office, try taking the stairs instead of the lift. Exercising your legs will help keep your heart rate up and burn some calories.

3. Schedule walking meetings: If you have to discuss with your colleague on a project or issue, try doing this by going on a walk. Walking will not only help you stay active, but also increase your focus and creativity.

4. Do some desk exercises: Use a water bottle as a weight and try doing some exercises like bicep curls or shoulder press while sitting on your desk. You can also try doing some stretches throughout the day.

5. Take breaks to walk around: Research shows that getting up from the chair and moving around every half an hour can help improve your energy level and productivity. Set an alarm to remind yourself to get up on regular intervals.

I hope these tips help you stay active during your desk job. Let me know if you have any more ideas to stay active!


Hi everyone,

As someone who has experienced the same struggle of staying active during a desk job, here are some of the things that work for me:

1. Incorporate resistance bands into your routine: You can easily pack resistance bands in your work bag and use them while sitting at your desk. Bicep curls, seated shoulder press and resistance band rows are great exercises to start with.

2. Use your commute to your advantage: If you drive to work, try parking a little farther away from the entrance so that you can incorporate extra steps into your day. On the other hand, if you take public transportation, try getting off a stop earlier and walking the rest of the way.

3. Schedule active work meetings: If possible, schedule a walking meeting. Many people find that they can be more productive while walking around and it's a great way to help break up the day.

4. Take advantage of technology: There are many fitness apps that you can download on your phone that will send you reminders to get up and stretch, do some quick exercises or even take a walk.

These are just a few of the strategies that work for me. Hopefully, some of these tips will help you stay active throughout your day!


Sure, I can relate to this! I also have a desk job, and I find that it's easy to become sedentary throughout the day. Here are a few tips that have worked for me:

1. Take regular breaks: I try to get up and stretch my legs every hour or so. Even just a quick walk around the office can help to get the blood flowing and prevent stiffness.

2. Use a standing desk: If your workplace has standing desks available, try using one for part of the day. Standing for even a few hours each day can help to engage different muscles and burn a few extra calories.

3. Set reminders: I've found that it's easy to forget to take breaks when I'm in the middle of a project. To combat this, I set reminders on my phone to prompt me to get up and move around.

4. Make the most of your lunch break: Instead of just sitting at your desk and eating, try to get outside and go for a walk during your lunch break. Even just a 15-minute walk can help to clear your mind and improve your energy levels.

I hope these tips are helpful!


Hi everyone,

I also face the same challenge of staying active during my desk job. Here are a few tips that have helped me to keep moving even with a busy work schedule:

1. Take advantage of lunchtime: Instead of sitting down at your desk and eating your lunch, get outside and take a walk. You could also pack your lunch and head to a nearby park for a change of scenery.

2. Keep your activity gear at work: Make it easier to stay active by leaving your workout clothes, shoes or yoga mat in a locker or drawer at work. That way, you'll be prepared to hop into some exercise whenever you have a little time.

3. Take the opportunity to stretch: Sitting constantly in front of the computer can lead to poor posture and joint stiffness. Combat this by taking a few minutes every hour to stand up, stretch and maybe do some quick exercises.

4. Stay hydrated: Try keeping a water bottle at your desk to remind yourself to drink more water throughout the day. This will also require you to get up and walk to the water cooler, which will help you stay active.

5. Participate in fitness challenges or programs: Many companies have fitness challenges or programs to encourage employees to be more active. Joining these challenges is a great way to stay motivated, have fun and be active.

I hope these tips help you stay active throughout your busy workday. Remember to stay mindful of your own limits and what works best for you.

New to Slimming Mantra Community?

Join the community