Easy Ways to Add More Activity to Your Workday: Simple Ways to Stop Sitting All Day

If you spend most of your workday sitting at a desk, you’re not alone. Between emails, meetings, phone calls, and computer work, it can be surprisingly easy to spend 8 or more hours sitting with very little movement.

The good news? You don’t need to spend an hour at the gym every day to become more active. Small amounts of movement throughout the day can add up and help you feel better, stay energized, and avoid the stiffness that often comes with prolonged sitting.

Here are some easy ways to add more activity into your workday.

1. Take a Short Walk Every Hour

One of the easiest ways to break up long periods of sitting is to simply get up and walk.

Set a reminder on your phone or computer to get up every 45-60 minutes. Walk around the office, go to the restroom, refill your water bottle, or take a quick lap around the building.
Even a few minutes of walking at a time can help break up prolonged sitting.

2. Take the Stairs

If you normally take the elevator, consider taking the stairs when you have the opportunity.

You don’t have to make it a workout. Simply choosing the stairs once or twice during your workday can add extra movement without requiring additional time at the gym.

3. Walk During Phone Calls

Have a phone call that doesn’t require you to be sitting at your computer?

Get up and walk while you talk.

Walking around your office, hallway, or outside can turn a normally sedentary activity into an opportunity to move.

4. Try Walking Meetings

Some meetings don’t require a conference room or computer screen.

When appropriate, consider turning a meeting into a walking meeting. A short walk can provide a change of scenery and give you an opportunity to move while discussing work.

5. Park a Little Farther Away

Instead of looking for the closest parking spot, park a little farther away from your office or destination.

Those extra steps may not seem like much, but they can add up over the course of a week.

You can also get off public transportation one stop earlier when practical or choose to walk for part of your commute.

6. Use the 2-Minute Rule

Don’t have time for a workout during the workday? Try moving for just two minutes.

Stand up and:

• Walk around the office
• Do a few bodyweight squats
• Stretch your shoulders
• March in place
• Perform a few calf raises
• Walk up and down a flight of stairs

The goal isn’t to work up a sweat. It’s simply to interrupt long periods of inactivity.

7. Drink More Water

Staying hydrated is important, but there’s another benefit to keeping a water bottle nearby: you’ll have more reasons to get up.
Walk to the water fountain or kitchen to refill your bottle, and take regular restroom breaks. Just remember that hydration shouldn’t be used as an excuse to ignore your body’s needs or overdo it.

8. Stand While Working

If you have a standing desk, try incorporating some standing into your workday.

You don’t have to stand all day. Alternate between sitting and standing throughout the day and find a position that feels comfortable.

Even simple changes in your workstation can help you avoid staying in one position for hours at a time.

9. Stretch During Natural Breaks

Look for moments when you already have a built-in break.
While waiting for a document to print, your computer to load, or a meeting to start, try a few gentle movements.

Roll your shoulders, move your neck through a comfortable range of motion, stretch your hips, or simply stand up and move around.

These little moments can help combat the stiffness that comes from staying in the same position.

10. Make Movement Part of Your Routine

The most effective approach is often the simplest one: make movement a normal part of your day.

Instead of thinking, “I need to exercise for an hour,” think about how you can move more frequently.

Try:

• Every hour: Get up and move for 2-5 minutes.
• At lunch: Take a 10-15 minute walk.
• During phone calls: Stand or walk when possible.
• Before or after work: Add a short walk or workout.

Over time, these small habits can become part of your normal routine.

Don’t Let a Busy Schedule Keep You Completely Inactive

You don’t need to completely overhaul your workday to become more active. The key is to avoid spending hour after hour in the same position.

Look for small opportunities to stand, walk, stretch, and move throughout your day. Those small changes can make a big difference in how you feel by the end of the workday.

And remember: your next movement break doesn’t have to be an hour-long workout. It can start with simply standing up and taking a few steps.