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7 tips to stay active in the workplace

Author :

Abhishek Dutta

Post Uploaded Date : September 9, 2023 Last Updated Date : October 17, 2023

Tips To Stay Active Throughout The Day

Staying Active in the Workplace is necessary as it increases productivity. Some of the ways to stay active at your workplace are stretching, taking breaks to move, exercising with a colleague, volunteering for coffee runs, etc. 

Millions of us do jobs that require us to sit at a desk for several hours every day. There are many health risks associated with sitting down for a long period of time, but how do you stay active in the workplace? In this context, we’ve shared a few tips that will help you stay active while you’re at your office.

What does Staying Active Mean?

Staying active means different things to different individuals. It doesn’t mean going to the gym to workout every day. In fact, staying active can include incorporating some form of physical activity into your day-to-day routine, even if it’s just a short work around the block at your workplace [1]. 

Why Is It Important To Stay Active At Work?

Staying active is an essential part of maintaining your independence and reducing your need for care later in life.

Research has shown in modern-day living, people are less active mainly due to our increasing use of technology such as cars, elevators, computers, etc. Therefore, it is important to take steps to be more active. 

Physical inactivity is the fourth leading cause of death globally, according to the World Health Organization.

Why Working Out during the Work Day is the Ultimate Power Move?

Five benefits of staying active at work are mentioned below – 

Helps manage stress –

Work can be stressful, and it doesn’t matter what kind of job you do; you’re likely to feel stressed over something at one time or another. 

When you’re active, the body releases feel-good neurotransmitters, also known as endorphins, that help you to tackle stress. 

Reduced Sedentary Time –

Staying active at work will reduce sedentary time. Just taking regular breaks from sitting is beneficial. One can do it by setting a timer, and walking for a short period of time every 20-30 minutes can be a great way to enjoy the benefits. 

Saves time –

Being active at your workplace can help save time if done wisely – no need to go out for a gym or run session because you can take advantage of cumulative incidental movement throughout the day instead. 

Increased energy –

One of the many benefits of staying active at your workplace is sustained and increased energy throughout the day. This energy helps the employees to stay focused on the task at hand, bringing the best of themselves to each task.

Improved mood and mental health –

Being active at work results in improved mood and mental health, which can have a positive effect on your work performance [2]. 

Health Benefits Of Staying Active At Work 

  • Lower Blood Pressure.
  • Improves cardio-respiratory functioning.
  • Reduces the risk of developing heart disease or type 2 diabetes.
  • Reduces the risk of certain cancers, including breast , colon, uterine, and lung. 
  • Reduces feelings of depression. 

How To Stay Active At Work – 7 Tips To Stay Active At The Workplace

7 Tips to Stay Active at the workplace are laid out below [3]-

1. Take breaks to move –

Set the alarm to remind yourself to take a break for 5-10 minutes a couple of times throughout the day, then go for a short walk around the building or up and down the stairs. It will help clear your head so that you go back to work feeling a bit more relaxed and refreshed. 

2. Have walking or standing meetings –

For smaller groups, a standing or walking meeting can be a good way to get things done while getting in a little bit of physical activity. The change in the environment can also help reduce tension and can encourage free-flowing conversation and creativity. 

3. Make use of the stairs –

Take the stairs instead of the lift, but how often do we actually do it? The solution is to make it a habit so you stop thinking about it as a choice that you’ve to make every time. 

4. Bike or walk to work –

Why not walk or ride a bicycle to get to the office? You can do this by not taking public transport or by driving your own car. Cycling and walking have been linked with a reduced probability of death from various diseases or illnesses. By cycling or walking, you can easily focus more on your duties and enhance your well-being. 

5.  Volunteering for the Coffee Run –

Go out and get your tea, smoothie, or coffee instead of relying on someone else to pick one up for you. It would be even better if you could make it a challenge to try a new place every day for a week instead of going for the closest option. 

6. Get moving during lunch time –

Having a break during the day is beneficial for your well-being, and it is a good opportunity to get active. Instead of eating at your desk or sitting down for your whole lunch break, try to move for at least some time of your allotted time. You can simply go outside for a walk. 

7. Stretch –

Take the time to stretch your body at your desk. Mark Alexander (Olympic sports physiotherapist) suggests standing up every 30 minutes to stretch your chest and extend your spine. This will help you to feel more energized and will help reduce neck and back pain. 

Tips for Success –

  • Wear comfortable shoes or clothes so that you can move in easily. 
  • Ask a coworker to be your workout at-work partner. Support and remind each other to move more throughout the day at work.
  • Set physical activity time in your work calendar and treat it like an essential appointment. 

How To Stay Active At A Desk Job?

A desk job is an employment position in which an employee performs routine office work by sitting at a desk. 

 Four ways to Stay Active at a Desk Job are –

1. Try to use a stand-up desk:

Stand-up desk, adjustable desk, standing desk – they come with many different names, but they all do the same thing, that is, they allow you to work at your desk while standing. 

By the use of such a desk, you’ll find an improvement in your posture and will overall alleviate the effects of sitting. 

2. Try the treadmill desk: 

If you feel standing while working would be a great way to stay active, try walking while you type on your laptop. Treadmill desks are a great way to perform this multitask at your workplace. 

3. Mini exercise bike:

A mini exercise bike that can fit under your desk is a great way to get yourself active at your desk. Work those legs by pedaling – your calves and circulation will thank you later.  

4. Sit on an exercise ball:

Try an exercise ball if you need to sit. This will strengthen your abdominal muscles and will help to maintain a good posture. One of the key benefits of sitting on an exercise ball is it forces a person to sit straight [4]. 

Is It Possible To Stay Fit In A 9-5 Job?

Yes, it is possible to stay fit in a 9-5 job. There are various ways by which one can maintain their fitness, such as hitting the gym, but many people who have a very hectic lifestyle can maintain their fitness by following a few simple steps at their workplace that are already mentioned above. 

Apart from moving your body, some of the key things that one should do to stay fit are a healthy diet, hydration, and quality sleep.

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Our Final Verdict: How to Stay Active at the Workplace

Maintaining an active lifestyle is crucial for your overall well-being. Various studies have highlighted the negative impacts of prolonged sitting on our health. Always remember that small changes can make a great difference. So start today and get the benefits of an energized and active life.


How can I stay active all day at work?

Do Activities like- proper diet and sleep routine, exercise regularly, take small tea breaks, use the stairs, do walking meetings, etc.

How do you stay active at an office job?

A person can stay active at an office job or desk job by exercising, stretching out, walking instead of using the elevator, eating healthy, and maintaining a sleep routine.

How often should you move when working at a desk?

You should move for three minutes, approximately every 30-60 minutes.

Is it better to stand or sit at work?

Besides sitting, it’s better to stand and work because it helps reduce calories. However, Standing for long hours on your feet might reduce circulation.

How much standing is too much?

Standing for more than 4 hours is dangerous.


  1. Health Benefits of Staying Active as You Age, parrishhealthcare

  2. The top 10 benefits of exercise at work, primalplay

  3. 13 Easy ways to be more active at work,

  4. 10 ways to stay active at your desk job (and why your health depends on it),

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