It’s 2026, and we’re all well versed in the dangers of a sedentary lifestyle, particularly one exacerbated by the monotony of desk work. According to recent analysis, over 70% of UK office workers are now classified as sedentary, spending more than six hours a day sitting down – a figure that should give us all pause.
The warnings from health authorities couldn’t be clearer. Physical inactivity is one of the leading risk factors for non-communicable diseases and death worldwide, with regular physical activity reducing the risk of heart disease and stroke by 19%, diabetes by 17%, and depression and dementia by up to 32%. The WHO has long stated that sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety.
What’s perhaps surprising is just how much our working day can impact our overall levels of inactivity. BMC Public Health posits that office work contributes significantly to overall sedentary exposure and therefore the associated health risks of sedentary behaviour.
The good news is that there are simple adjustments you can make to your daily routine to address inactivity and get moving, even when you’re at work. From simple desk exercises to ditching the car and walking to work, here are some of the best ways to avoid being sedentary for long periods during the working day.
Take Time To Move Around
Whilst it’s never a bad idea to do some exercise, you’ll need more than just a couple of workouts a week to stay in good shape if you sit at your desk all day.
For that reason, you should take time to move around several times during the working day. Try setting the alarm every hour or two to remind yourself to get up, even if it’s just to have a stretch and grab a quick drink. Doing this will also help avoid aches and pains associated with sitting too much – such as back pain from poor posture at your desk.
If you work for a larger company, you may already have clubs and sessions going on throughout the day to ensure that their employees remain psychologically happy and healthy. Take advantage of engaging with these during work hours; insist that such classes are a benefit to the company, and should happen ‘on the clock’, rather than during your well earned lunch break. You could suggest to seniors that the formation of a yoga or meditation club will help colleagues relax both your body and your mind, too. Every little helps!
Look At Your Diet
If getting enough movement into your day is impossible, then it’s essential that you take control of your diet. Often, a sedentary job and a poor diet go hand-in-hand, but that doesn’t have to be the case.
Instead of stopping off for a muffin and a latte on the way to work, make time for a healthy breakfast before leaving home, or bring something homemade with you. Go further; instead of tea and biscuits during your morning break, why not bring a more substantial yet healthy snack such as nuts or dried fruit if you need a sugar boost?
Try swapping sugary drinks for water or green tea, too. You’ll be amazed how many fewer calories you can consume just by making some simple swaps in the refreshments department. And hey; each time you have to stand up from your desk to brew up a new green tea represents a chance to get some steps in…
Generally speaking, we tend to overestimate how active we are throughout the working day. But by putting that responsibility in the hands (or should that be feet?) of a pedometer, you will be able to see just how active you really are. You could even start a challenge against your workmates to see who can do the most steps during the working week to help motivate yourself.
Invest In A Pedometer
In fact, many smartphones now come equipped with a pedometer, or you can download an app, so you don’t have to invest in a specialist watch or old-school device worn on the hip if you don’t want to. Some will even warn you when you have been sitting for too long, which is a great cue to get up and start moving (and a brilliant excuse to exit a particularly boring conversation with a colleague, too!).
Fit A Walk Into Your Routine
If you know you have some time between meetings or calls, why not use it to go for a quick walk rather than scrolling through social media? Even if it’s just five or ten minutes, you can take a short stroll around the block, down the corridors or better still, up and down a staircase or two.
Invest In A Standing Desk
Standing desks are becoming more and more popular as a useful tool in the fight against an increasingly sedentary working day. Nowadays, there are plenty of options on the market to choose from. If you do make the switch, it’s worth investing in the best shoes for standing all day, too – your feet will thank you.
There are many possible benefits to using a standing desk; for example, they can lower your blood sugar levels, reduce the risk of weight gain, and lessen your chances of developing back pain. In recent years, treadmill desks have also entered the market, something of a natural progression from the standing desk. Consider asking your employers to invest in some for your office.
Walk To Work, Even If You Work At Home
We’ve all heard this tip before. Even if you live far from your workplace, there are always options to increase your step count before arriving at the office.
For example, if the journey is too far to walk, try getting off the bus or train a stop earlier and walking the rest of the way. Or, if you have to drive, try parking a few streets away if possible, or at least on the far side of the office car park.
If you work from home, you can factor in a short commute at the beginning and the end of each day. Try walking the same distance before and after starting your working day at home – it’s a great way to mentally bookend the working day, too.
Try Exercising At Your Desk
If you can’t get away from your desk often, there are plenty of small stretches and exercises you can do while sitting at your desk to get the blood flowing and your muscles engaged.
Start with some breathing exercises to focus your mind and reduce stress before moving on to some upper and lower back stretches. You could even try sitting on an exercise ball instead of a desk chair to keep your core engaged all day.
Stay Hydrated
Of course, drinking plenty of water is essential for your health. But, it can also be an excellent opportunity to get up and moving during an otherwise sedentary working day.
Taking breaks to use the water cooler or refill your water bottle is a great excuse to have a quick walk around the building. And, drinking more will make you need to visit the bathroom more, too! If you work in a large building, try walking to a bathroom further away, on a different floor if possible, to get your step count up.
Walk To See Colleagues, Rather Than Emailing
Here’s another easy way to take more steps when you’re at work – instead of emailing your colleague with a question, why not walk across the office and pay them a quick visit instead? This is also a great way to reduce misunderstandings, and you might get an answer quicker than waiting for them to see your email – it’s a win-win situation!
Have Lunch Away From Your Desk
We all know that eating lunch at our desks isn’t good for our health. There are even employment laws in the UK which forbid bosses from forcing their staff to do so. So, what can you do instead? On a nice day, why not bring a healthy packed lunch and take a walk to the nearest park to enjoy some sun during your break?
Or, if there’s a cafe you love a few streets away, increase your step count by popping in for a bite to eat rather than grabbing something from the office canteen and returning to your desk.
And with that, we’ve just realised that we’ve been sitting at our desk for too long writing this. We’re off for a walk. Goodbye!
