How to Get More Exercise at a Desk Job

Sitting at a desk all day can be detrimental to your health. It can lead to weight gain, increased risk of heart disease and other health problems. Which is why many of us with a desk job find ourselves wondering how to get more exercise at a desk job.

Regular exercise is important for maintaining good physical and mental health, but it can be difficult to find the time and energy to hit the gym after a long day at work. If you have a desk job, it can be even harder to find opportunities to be active. However, there are ways to incorporate exercise into your workday, even if you don’t have much time or space. Here are some tips on how to get more exercise at a desk job.


Take Breaks to Stretch and Walk

One of the easiest ways to get more exercise at a desk job is to take regular breaks to stretch and walk around. Set a reminder on your phone or computer to get up and move every hour or so. This can help to combat the negative effects of sitting for long periods and can improve your mood and energy levels.

When you take a break, try doing some simple stretches at your desk. Stretch your arms overhead, reach for your toes, or do some neck rolls to loosen up tight muscles. You can also try standing up and doing some leg stretches or calf raises.

If you have a little more time, walk around the office or outside. Going for a quick walk can help to clear your head, boost your mood, and get your heart rate up. If you don’t have time to leave the office, walk around the building or take the stairs instead of the elevator.

To motivate you more with getting your steps in every day, you might find a Fitbit a good investment!

Use Your Lunch Break to Exercise

Your lunch break is a great opportunity to get in some exercise. If you have a full hour, you could run or hit the gym. If you don’t have as much time, there are still plenty of options for getting a quick workout.

One option is to bring your gym clothes and sneakers to work and take a quick walk or run during your lunch break. If you don’t have access to a gym or the weather isn’t conducive to outdoor exercise, try a quick workout in your office or a nearby park. There are plenty of bodyweight exercises you can do anywhere, such as squats, push-ups, lunges, and plank variations.

If you don’t have time for a full workout, even a few minutes of exercise can make a difference. Try doing some jumping jacks or running in place during your lunch break to get your heart rate up.

Incorporate Exercise into Your Workday

There are also ways to incorporate exercise into your workday without taking extra time out of your schedule. One option is to use a standing or treadmill desk. You can check out my DIY treadmill desk guide here!

These desks allow you to work while standing or walking, which can help to burn more calories and improve your posture. If you don’t have access to a standing or treadmill desk, you can try standing up and working for a few minutes every hour or so.

Another option is to use resistance bands or hand weights to do strength training exercises while you work. You can do bicep curls, tricep dips, or shoulder presses while on the phone or during a break. If you don’t have access to weights, you can try doing bodyweight exercises such as squats or lunges while you work.

Make Exercise a Priority

If you’re having trouble finding time to exercise during your workday, it may be helpful to prioritize exercise in your schedule. Set aside specific times for exercise, whether it’s a morning workout before work or a quick walk during your lunch break.

Making exercise a priority means finding activities that you enjoy and that fit into your lifestyle. If you hate running, don’t force yourself to go for a run every day. Instead, try finding an activity you enjoy, such as cycling, swimming, or dancing. You’re more likely to stick with an exercise routine if you enjoy the activity.

There are many ways to get more exercise at a desk job. By making exercise a priority and finding activities you enjoy, you can find ways to fit it into your busy schedule and maintain a healthy lifestyle. With these tips, you can improve your physical and mental health and maintain a healthy lifestyle, even if you have a desk job.