Most office jobs entail spending most of the day sitting down in a sleek, black office chair. Adjustable and maybe designed to help posture and maximise comfort, it’s where you’ll spend your day plodding through your to-do list.

As reported by Forbes, a survey by the National Center for Chronic Disease Prevention and Health Promotion revealed that nearly half of US adults didn’t engage in the recommended 30 minutes, five days a week of moderate physical activity, or recommended three days a week of vigorous physical activity.

Because of the standard office work set-up, many won’t be very active, and so it’s nice to stretch your legs or get moving throughout the day, and here’s a few ways how.

Use your lunch break as a time to move about, taking advantage of your time away from your desk. Stand about with co-workers while enjoying lunch and socialising, giving yourself a break from sitting. Or take a walk to the shops, run an errand nearby or simply enjoy the fresh air. It may seem like little, but standing or walking for a bit during the day really is beneficial.

Take regular trips to the kitchen or bathrooms, getting refreshments or simply stretch your legs and get moving. Keeping hydrated will also help health and concentration, which is an added bonus. If you need to make or take a phone call, take it outside and walk around while on the phone; using the opportunity to work away from your computer to your advantage – unless you need references and information from your screen, that is.

Fidgeting may annoy others, but toe tapping, stretching, and leg shaking will keep you active along with the constant movement of keyboard use. Burning those extra calories will add up in the long run, and exercise you to avoid a dead leg or a numb bum.

There are also resources available to buy which can promote daytime movement.  Seat cushions to improve posture, prevent slumping over your desk, and allow for constant movement are great additions to your office set up.  Changing your positioning every half hour or so, like crossing and uncrossing your legs for example can also increase comfort and activity.

Sit-stand desks also promote less sedentary movement in the office, great for those with multiple work-stations to move back and forth from, or to allow different stances and angles to screens, and ease for overall movement. Treadmill desks obviously remove the chair option all together, great for those especially keen to keep moving during work.

Finally, skipping the smelly bus or stressful train journey for a more active option is also a great way to get your physical activity up. Of course, it depends of the length of your commute, but cycling or walking all or part of the way to work will really wake you up on early starts, and is a healthier option than driving. And with many modern offices having shower facilities, there is little excuse not to choose the more active option in the warmer months.


While these exercises and methods of movement seem small, they really do make a difference to your muscle health and overall activity. What your company and individual work environment allows is obviously something to consider, but moving where and when you can while working in an office environment is great for you and your productivity.



Laura Sewell

An aspiring journalist, Laura is our content writer intern.  Pop-punk gig-goer and drag queen enthusiast, Laura is working her way into the industry, with an English A -Level and love of writing about anything and everything in tow.
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