How to Stay Active During a Workday

October 04, 2025By Nona Woman

In today’s increasingly sedentary work culture, many professionals spend most of their day sitting — often for eight hours or more. This prolonged inactivity can contribute to a range of health problems, from back pain and poor posture to obesity, diabetes, and cardiovascular disease. While modern work often demands long hours in front of screens, there are practical strategies to help you stay active, boost energy, and support long-term well-being throughout the workday.

The Risks of a Sedentary Workday

Sitting for extended periods slows down metabolism, reduces calorie burn, and can negatively impact insulin sensitivity and lipid metabolism. Over time, this raises the risk of chronic diseases and even premature mortality. Research published in The Lancet found that prolonged sitting — even with regular exercise — can still be harmful if daily activity levels remain low.

Beyond physical health, being sedentary for too long also affects mental well-being. Employees who take fewer breaks or engage in less movement report higher levels of fatigue, stress, and decreased productivity. The good news is that even small, consistent bouts of movement throughout the day can make a significant difference.

Simple Ways to Stay Active at Work

1. Incorporate Micro-Movements

Take short movement breaks every 30–60 minutes. Stand up, stretch, or walk to get water. Research shows that even two minutes of light activity per hour can counteract some of the negative effects of sitting.

2. Use a Standing Desk or Adjustable Workstation

Alternating between sitting and standing helps engage different muscle groups and improves posture. A study by Thorp et al. (2014) found that workers using sit-stand desks experienced reduced lower back discomfort and improved energy levels.

3. Walk Whenever Possible

Walking meetings, using the stairs instead of the elevator, or parking farther away from the office entrance can add hundreds of extra steps daily. According to the World Health Organization, adults should aim for at least 150 minutes of moderate-intensity physical activity per week — a goal that’s easier to reach by building movement into everyday routines.

4. Stretch and Strengthen at Your Desk

Gentle desk exercises — such as shoulder rolls, neck stretches, and seated leg lifts — help reduce stiffness and improve circulation. Short stretching breaks can also refresh your focus and prevent tension build-up.

5. Schedule Active Breaks

Set reminders to move. Apps, smartwatches, or even simple alarms can prompt regular standing or walking intervals. Encourage coworkers to join for short “wellness breaks” to make activity a social habit.

The Benefits of Staying Active

Regular movement during the workday helps regulate energy levels, enhances concentration, and improves mood through endorphin release. Physically, it promotes better circulation, prevents muscle stiffness, and reduces the risk of metabolic disorders. Mentally, staying active combats stress and enhances overall job satisfaction.

Conclusion

Staying active during a busy workday doesn’t require major lifestyle changes — only mindful adjustments. By incorporating small but consistent movements into your daily routine, you can reduce the risks associated with prolonged sitting, improve both physical and mental health, and boost productivity. The key is consistency: move often, even if just for a few minutes at a time.

References:

Ekelund, U., Steene-Johannessen, J., Brown, W. J., Fagerland, M. W., Owen, N., Powell, K. E., & Lee, I. M. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? The Lancet, 388(10051), 1302–1310. https://doi.org/10.1016/S0140-6736(16)30370-1
Healy, G. N., Dunstan, D. W., Salmon, J., Cerin, E., Shaw, J. E., Zimmet, P. Z., & Owen, N. (2008). Breaks in sedentary time: Beneficial associations with metabolic risk. Diabetes Care, 31(4), 661–666. https://doi.org/10.2337/dc07-2046
Katzmarzyk, P. T., Powell, K. E., Jakicic, J. M., Troiano, R. P., Piercy, K., & Tennant, B. (2019). Sedentary behavior and health: Update from the 2018 Physical Activity Guidelines Advisory Committee. Medicine & Science in Sports & Exercise, 51(6), 1227–1241. https://doi.org/10.1249/MSS.0000000000001935
Owen, N., Healy, G. N., Matthews, C. E., & Dunstan, D. W. (2010). Too much sitting: The population health science of sedentary behavior. Exercise and Sport Sciences Reviews, 38(3), 105–113. https://doi.org/10.1097/JES.0b013e3181e373a2
Pronk, N. P., Katz, A. S., Lowry, M., & Payfer, J. R. (2004). Reducing occupational sitting time and improving worker health: The Take-a-Stand Project. Preventing Chronic Disease, 1(1), A17. https://www.cdc.gov/pcd/issues/2004/jan/03_0038.htm
Taylor, W. C., King, K. E., Shegog, R., Paxton, R. J., Evans-Hudnall, G. L., Rempel, D. M., & Powell, L. M. (2010). Booster breaks in the workplace: Participants’ perspectives on health-promoting work breaks. Health Education Research, 25(2), 226–235. https://doi.org/10.1093/her/cyp051
World Health Organization (WHO). (2020). Guidelines on Physical Activity and Sedentary Behaviour. https://www.who.int/publications/i/item/9789240015128