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What are some good ways to stay active and burn calories when I have to sit at a desk all day?

Hi everyone,

I am currently working a full-time job that requires me to sit at a desk for eight hours a day. While I try to make sure to get up and stretch every now and then, I am worried about the negative impact that sitting for long periods of time can have on my health.

I am looking for some suggestions on how I can stay active and burn calories throughout the day despite being stuck at my desk. I am open to any ideas, whether they be small exercises I can do at my desk or activities I can do during my lunch break.

Thank you in advance for your help!

All Replies


Hey there,

I can completely relate to your situation, as I too work in a desk job that requires me to be sitting for long hours. However, I discovered some simple and practical ways to stay active and burn calories while at work.

The first thing that I do is to use my lunch hour to go for a quick walk, hitting the streets or a nearby park. It helps me to clear my head and burn some calories while enjoying the open air. Besides that, I also make it a point to stand and stretch my legs as often as I can in between breaks.

Another thing I try to do is taking water breaks every hour, which not only hydrates me but also makes me stand up and walk around to the water cooler. Furthermore, taking a small break to refill my water or make a tea for myself helps me avoid getting sedentary for long periods.

One more thing is that I use a stability ball-shaped chair instead of a regular swivel chair, which helps me to engage my core and improve posture throughout the day. And, as an extra bonus, it also helps me to burn more calories.

In conclusion, it's all about finding small ways to incorporate movement into daily routine while having a desk job. A little creativity and dedication can go a long way in staying active, and it’s worth it for both physical and mental health in the long run!


Hello everyone,

As someone who has also worked a desk job for several years, I understand the struggle to stay active and healthy when sitting for hours every day. However, I've discovered some tips and tricks that have made a significant difference in my overall health and wellbeing.

One thing that has worked wonders for me is incorporating short bursts of activities into my workday. For instance, during a phone call, I often stand up and pace around or do a set of stretches. Whenever I need to use the restroom, I might take the long way there to get some extra steps and movement.

In addition, I suggest investing in a small pedal exerciser for under your desk. While you work, you can pedal away and burn some calories without even leaving your chair! I also use resistance bands to do a mini workout throughout the day, especially during a break, which helps me keep my energy levels up and my muscles engaged.

Another great way to stay active is to plan your schedule with activities outside of work. Whether it's a morning run, a lunchtime yoga class, or an after-work gym session, it's important to set aside time for physical activity.

Finally, I always try to maintain a healthy and balanced diet, which helps me feel better and more energetic throughout the day. This includes staying hydrated with water, minimizing processed foods and sugary snacks, and incorporating fresh fruits, vegetables, and whole grains into my meals.

In conclusion, staying active and healthy with a desk job takes some planning and dedication, but it's definitely doable! By implementing some or all of the tips I've shared, you can improve your physical, emotional, and mental wellbeing.


Hello everyone,

I completely understand the challenges of staying active when working a desk job. As someone who also has a physically inactive job, I would like to share some tips which have helped me maintain an active lifestyle.

So, the first thing I do when I get to work is stretching, which helps me to be active and alert throughout the day. Moreover, I set an hourly reminder to stand up and do a few stretches or walk around the office for a few minutes to break up the monotony of sitting at a desk for extended periods.

Another trick I use is to drink plenty of water, which not only helps with hydration but also requires frequent trips to the restroom. Walking to the restroom and taking a few extra steps back to my desk can add up over time.

In addition, I try to schedule some time for exercise before or after work or on the weekends. I often sign up for classes like Pilates, Yoga, or Zumba, which helps me to be physically active and also meet other people who share similar interests.

Lastly, I always try to take the stairs instead of the lift whenever possible, and use a stability ball for sitting and the parking lot farthest from the building entrance to get a little bit more physical activity in my day.

In conclusion, it's all about making small changes to incorporate physical activity into our daily routines. By following these tips, it is possible to lead a healthier life while working a desk job.


Hello there,

I can relate to your situation and understand how challenging it can be to stay active when you have a desk job. Besides working at the desk, I also have a habit of snacking on unhealthy foods during the day, which is bad for both my physical and emotional health.

To counteract this, I decided to start bringing healthy snacks to work, such as carrot sticks, hummus, almonds, and berries. This not only helps me avoid the temptation of grabbing unhealthy snacks but also keeps me feeling full and energized throughout the day.

Another way I stay active is by using my lunch break to take a brisk walk outside. I find that it helps me clear my mind, reduce stress, and burn some calories at the same time. If the weather is terrible, I might instead do some quick cardio exercises or yoga inside.

Additionally, I try to incorporate more movement into my daily routine. For example, I stand up and do some simple stretching exercises every hour, go to the restroom on the far side of the office building, and walk around while talking on the phone.

In conclusion, staying active with a desk job and avoiding unhealthy eating habits might be challenging, but it is still possible to make small changes to improve one's physical and mental well-being.


Hi there,

I can relate to your struggle as I also work a desk job and have found it challenging to stay active throughout the day. One thing that has helped me is investing in a standing desk converter. This allows me to alternate between sitting and standing throughout the day, which not only burns more calories but also helps improve my posture and reduce stiffness.

In addition, I try to take small breaks throughout the day to walk around and stretch. Whenever possible, I take the stairs instead of the elevator and park farther away from the building to get in some extra steps. During my lunch break, I like to go for a quick walk or even do some yoga in a nearby park.

Another idea is to incorporate some small exercises at your desk, such as leg raises, chair squats or calf raises. There are also plenty of videos online with desk exercises you can try.

Overall, my advice is to find ways to incorporate movement into your day whenever possible, even if it's just a few minutes here and there. It may not seem like much, but every little bit adds up and can help improve your overall health and wellbeing.


Hello everyone,

Like many of you, I also have a desk-based job that leaves me sitting at my desk for hours each day. Over time, I have developed several habits that help me stay active and burn calories even when I'm working.

One of my favorite things to do is to take a break every hour and do a quick five-minute workout. This could be anything from jumping jacks, squats, or lunges to push-ups, planks, or tricep dips. Not only does it get my blood pumping, but it also helps me avoid feeling stiff and immobile.

In addition, I always prioritize taking the stairs instead of the elevator or escalator whenever I can. It is a simple but effective way to incorporate more movement into my day and burn extra calories.

I also try to practice good posture by sitting up straight and engaging my core muscles while working. This helps keep my muscles activated and avoids slumping and causing unnecessary strain.

Lastly, I recently started incorporating more walking into my daily routine by parking my car further away from the office, taking a walk around the block during lunch, or scheduling walking meetings instead of sitting in a conference room.

Overall, there are various ways to incorporate physical activity into your workday, and finding what works best for you is key. By focusing on small changes and making physical activity a priority, you can stay active and burn calories even when you have a desk job.


Hi there,

As someone who also works at a desk all day, I understand your concerns about staying active and burning calories. One thing that has helped me is using a fitness tracker like a Fitbit. This device tracks my steps, heart rate, and exercise activity, which motivates me to get moving even when I'm at work.

One habit that I developed to add to my daily activities is doing squats and lunges while brushing my teeth, which is a great calorie burner and works my lower body muscles. I also use my desk chair as a tool to perform seated leg lifts and alternating toe touches, which helps stretch my muscles and engage my core.

During lunch breaks, I sometimes opt for a short walk and then do yoga stretches as I feel it helps to loosen up tight muscles and boost my energy level.

Additionally, I try to drink plenty of water throughout the day, which promotes optimal health and improves one's metabolism. Whenever I have to visit my colleagues on another floor, I prefer taking the stairs instead of the elevator, which helps me burn a few extra calories and gets my blood flowing.

In conclusion, it is important to find creative ways to stay active, improve posture, and burn calories while working a desk job. By incorporating some of the tips I've shared, you can start to see improvements in your overall health and well-being.


Hello everyone,

I can relate to the struggle of staying active when having a desk job. One thing that has really helped me is scheduling in workouts throughout the week during my free time, such as running, bike riding, or hitting the gym. Not only does it help burn calories, but it gets me out of the office and helps me stay motivated.

When I am at work, I make sure to get up and move around every 30 minutes or so. I also like to use resistance bands or small weights at my desk to do some quick strength exercises when I need a break. It's an excellent way to tone your muscles and keep your energy levels up.

Another helpful tip is to join a fitness class or sports team on a regular basis. It is an excellent way to meet new people, plus you get to keep fit and active outside of work hours.

I would also recommend trying a standing mat or balance board, which can help engage your muscles while standing and working at your desk. They are easy to use and can help improve balance and posture over time.

Overall, it's important to find a balance between work and physical activity to maintain good health. Incorporating regular exercise and movement at work can help you stay healthy, refreshed, and energized.

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