Stay active in a sedentary job (11 ways)

It can be hard to stay active when your job requires you to sit in front of a computer for hours on end. Today, I’m going to share tips to help you stay active during those long days at a sedentary job.

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The health risk of a sedentary job and why it’s essential to stay active:

There are many risks associated with a sedentary job.

The most common health risks are obesity, heart disease, high blood pressure, and type II diabetes.

All these diseases are caused by a lack of physical activity, and they get worse if you sit all day.

Another risk associated with a sedentary job is lower back pain. Because when you are inactive for long periods, your muscles weaken, and your discs start to shrink. This can lead to chronic lower back pain.

There are plenty of ways to stay active even when you have a sedentary job.

These are easy to incorporate into your routine, and you can start with as little as 5 minutes a day.

Ways to stay active in a sedentary job (desk job)

#1 Set a timer to move every 30 minutes.

Sitting all day is terrible for your health. But it’s hard to break the habit of sitting all day when you have a lot of work to do.

One way to make it a little easier is to set a timer to get up and move every 30 minutes.

If you have a standing desk, great! Use it!

But if you don’t, or if you can’t stand for long periods, try to get up and move around every 30 minutes. Make it a habit.

#2 Get up and walk around the office whenever you can.

Sitting at a desk all day is a bad habit that can be detrimental to your health. Not only is it bad for your back and posture, but it can also lead to weight gain and other health problems.

Fortunately, there are ways to combat the negative effects of sitting all day.

One of them is getting up and walking around the office. This will help your blood flow and keep you from getting too stiff.

To get the most out of these short walks, wear ankle/wrist weights.

That way, your body works harder to move, safely increasing your heart rate and blood flow.

#3 Take the stairs instead of the elevator whenever possible.

You’ve heard it before: taking the stairs is good for your health. But do you do it?

Walking up the stairs is a great way to stay active when you have a sedentary job.

It may not sound like much, but if you take the stairs instead of the elevator every time, you’ll be doing your body a lot of good.

Another option is to use a mini exercise bike. It’s easy to place under your desk and will give you a few extra minutes of physical activity each day.

#4 Use your lunch break to stretch

It’s no secret that taking a break for some physical activity can do wonders for your productivity and health.

But what if you don’t have time to hit the gym or go for a walk? There’s a solution for that: stretch during your lunch hour.

Stretching is a great way to relieve tension and stress, and it only takes a few minutes.

Do some stretches at your desk with a Pilates bar, or if you have adjustable resistance bands, great! Use them!

#5 Take a few minutes before leaving the office to move your arms

A sedentary job prevents your body from being flexible and having enough mobility. In the long term, this has negative effects on your health.

If you don’t have enough time in your day, reserve the last 10 minutes before you leave to move your arms.

Use an Arms and chest toner, and strengthen your upper body with simple exercises.

Keep it under your desk or in an easily accessible place for when you want to use it again.

#6 Create a mini gym in your office

You don’t need to go to the gym to activate your body. You can stay active in a sedentary job with little equipment.

To make the most of your time, use a Pilates Ring set. It includes tools that activate different parts of your body in the same session.

You don’t have to work out your entire body at once, but it’s a way to make the most of your time.

The other option is to work your body in segments. Every two days you can work your legs, every other two days your arms and one day your back and chest.

#7 Take advantage of the time you must spend sitting

When you have a lot of work to do, it’s hard to break the habit of sitting all day.

You are busy and don’t realize how fast time flies. At the end of the day, you have no energy or time.

Stay active during those days at your sedentary job, using a Ball chair or cushion trainer.

Both are great for gaining more mobility and strength in your back, legs, and core.

#8 Incorporate some cardio while answering emails

It’s hard to stay active if you have a sedentary job, but you need to make it a priority.

If you don’t have a lot of room for training equipment, opt for a folding bike or folding treadmill, which you can easily store in your office.

Or use a desk bike and get some exercise without leaving your desk.

Any of these options are perfect for those times when you are responding to emails or reading documents.

#9 Work on your balance while attending meetings

When you sit for too long, your muscles get stiff, and it can be painful. 

To avoid this, it is important to move as often as you can. But, if you don’t have the time or room to move, use a balance mat or balance board instead.

These are great options because when you challenge your balance, you activate your entire body, including your brain.

#10 Add some jumps after leaving meetings

When you are sitting, your blood doesn’t flow easily, causing health problems.

An easy way to warm up your body and get the blood flowing is by jumping.

Do some simple moves with a jump rope or use your mini trampoline for a short jumping session.

When your brain receives more oxygen through the blood, you are more productive and can think more clearly.

#11 Stay active while making some calls

Working and staying active in your sedentary job is hard, especially if you need to focus on what you’re doing.

In those cases, a portable leg trainer is the best option, as it allows you to easily train your hamstrings.

It’s a simple move that won’t require your full attention, so you can focus on your work during the exercise.

Put it under your desk and use it while you are using your phone, making calls, answering emails, or during meetings.

Conclusion

Sitting at a desk all day can be tough, but there are ways to make it more bearable.

In this post, you’ve learned some tips on how to stay active when your job requires you to be sedentary.

I hope you find them useful!

What do you do to stay active every day at work? Let me know in the comments.

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Disclaimer: As an Amazon Associate I earn from qualifying purchases. This means that I get commissions for purchases made through links in this post.