How do you stay active during long hours at the desk?

Avoid back to back meetings by setting 25 minute and 50 minute meetings to ensure a short break in between, and an opportunity to stretch and move around. Structure your day around highly-focused performance episodes while building in opportunities for activity. Personally I like to get out in nature with our dogs at least twice during the workday.

For those who don't have as much consistency or success using the set timer approach (many achievers will hit snooze and keep working), I've found that having my clients schedule an actual 'meeting' in their calendar to get up and move or stretch works wonders. They treat this 'meeting' just like they would if they had a client meeting. They don't miss it, even if it's only for 5-10 minutes.

I would get up and walk around the Town hall…..I called it management by wondering around…staff could have a dialogue on their turf on minor issues..not important enough to write a memo or make an appointment . Learned a lot and helped make and reinforce relationships….it also. Was a good break from desk and computer time.

The main thing is to move frequently - a quick free tip to make sure you get up and move is to drink plenty of water! There are lots of reminders and the Pomodoro technique is a really great time management method for improving productivity. It involves using a timer to break work into intervals, separated by short breaks. It helps us to manage our time more effectively, minimize distractions, and increase focus to increase productivity.

While standing desks can be very beneficial, the real problem is prolonged physical inactivity, which is not combatted by simply standing. To improve health, and reduce the risk of aches and pains, it is imperative that desk workers move more and increase their activity levels throughout the day, instead of simply alternating between standing and sitting. With that being said, it is a lot easier to engage in physical activity while using a standing desk, versus sitting.

The key is to break up sitting time on a regular basis. Sitting itself is not a problem, but long periods of uninterrupted sitting can negatively impact many aspects of your health (including significantly increasing your risk of cardiovascular disease and diabetes). One way to break up sitting time is to plan “movement snacks”throughout the day. Some people like to integrate this plan with their productivity goals. You can use things like the Pomodoro method to focus on work for 25 minutes and take five minutes for a movement snack. Light physical activity is fine in these breaks (stretching, walking). Using these cycles gives you a way to keep moving during your work day.

In addition to just 'standing' while working, adding some balance or movement into standing provides an even greater benefit. I have added a 'balance board' (which fits nicely under my desk) and an under-desk treadmill to my home office. For longer standing sessions, balancing can actually strengthen your core and is great for your lower back. Additionally, a moderate paced walk during a meeting not only gets you more active, but does not interfere with your ability to pay attention and contribute to the meeting.

Yes it is imperative to vary your position at least every 20 minutes I walk around the office or at home . Set a timer if you need a reminder

I don't know about you, but my most creative ideas tend to come to me while I'm up and moving, but they disappear the second I sit back down at my desk. A walking pad beneath your standing desk can be a great way to get your steps in and keep the creativity flowing.

I prefer to offer namaz in between the launch hours or during the tea breaks which usually gives me an all-round stretching of the body.

There are some great breathing exercises you can use while stretching as well. Standing up from your desk to do these at the same time work amazing. Just look up breath work on youtube and stretch out your arms to it.

Perform simple stretches at your desk to release tension and improve flexibility. Stretch your neck, shoulders, arms, wrists, and back regularly to prevent stiffness and discomfort.

Regularly stretching your neck and shoulders is essential to stay active and prevent stiffness during long desk hours. I schedule short stretching sessions every hour, focusing on neck rolls and shoulder shrugs. According to the Mayo Clinic, stretching can help reduce muscle tension and increase blood flow. Incorporating these stretches into your routine helps combat the adverse effects of prolonged sitting, such as neck pain and shoulder stiffness. This practice has helped me maintain better posture and reduce discomfort, allowing me to work more comfortably and efficiently throughout the day.

Tension and poor posture seems to be most apparent in the neck and shoulder girdle. One stretch I find really helpful is a standing one in a doorway - aim to put the arms out and then bend the elbows, to 90 degrees, rotating the shoulders back a little and push the elbows and hand into the doorframe to open the chest…. and breathe into the stretch ..

Related, I tried to do Fitness Snacks throughout the day. You can do short bursts of movements that don't take a lot of time away from your day. Things like: a couple sets of wall push-ups, or desk push-ups, going up and down the stairs a few times, or doing some air squats. These things not only increase energy but also build strength. They say that sitting is the new smoking, so these snacks are not optional in my opinion!

Desk yoga can make all the difference. Not only does it help take your mind off something for a minute you feel accomplished a little after. Like you've done something healthy for the day. Youtube has great desk yoga content.

Some thoracic openers and upper body twists are quick ways to decompress your spine and loosen the joints. Garudasana (eagle pose) of the hands is an effective way to improve flexibility and release stress while sitting at your desk.

I love to find a good 60 minute yoga youtube video and splitting it up into six 10 minute sessions throughout the day whenever I start to feel physically tight or mentally strained.

Incorporating desk yoga into your routine is a great way to stay active. Desk yoga consists of simple poses and stretches that can be done at your workstation. Moves like seated cat-cow, chair twists, and wrist stretches can improve flexibility and relieve stress. Practicing desk yoga regularly can enhance your physical and mental well-being, making it easier to stay focused and productive. This low-impact exercise is ideal for breaking up long periods of sitting and promoting overall health without leaving your desk.

A wellness challenge is a great motivator as it creates a sense of community and accountability. Fun rewards such as spa days could incentivize participants to join and stay active.

Gamification of movement like steps for charity with a leaderboard is a great way to encourage some positive competition and get the team out and about - especially important if they spend a lot of time working from home!

Joining a wellness challenge can motivate you to stay active during desk-bound workdays. These challenges often include activities like step counts, hydration goals, or fitness exercises that encourage regular movement. Participating in a challenge with colleagues can add a social and competitive element, making it more engaging. Wellness challenges provide structure and incentives to incorporate physical activity into your daily routine, helping you build healthier habits and maintain an active lifestyle even during long hours at the desk.

Joining a wellness challenge can motivate you to stay active and healthy during long desk hours. I participated in a workplace step challenge, which encouraged me to walk more throughout the day. Such challenges can significantly increase daily physical activity levels and foster a sense of community and competition. Research from the American Journal of Health Promotion indicates that workplace wellness programs can improve physical activity levels by 25%. Wellness challenges provide a fun and engaging way to stay active, helping you incorporate regular movement into your daily routine.

Participating in a wellness challenge can motivate you to stay active and healthy during long desk hours. Wellness challenges, such as step count competitions or hydration goals, create a sense of community and accountability. According to the American Heart Association, engaging in workplace wellness programs can improve employee health and reduce absenteeism. By joining a wellness challenge, you not only commit to healthier habits but also encourage a supportive environment among colleagues, making it easier to stay active and engaged.

As a leader, you can encourage and model an active lifestyle, but you're not a medical professional or nutritionist. It's up to the team to take care of themselves outside of work but you can still provide fruit, wellness tools, and walking meetings whilst they're at work.

Seeking professional advice from a physiotherapist or fitness expert can provide personalized strategies to stay active. These professionals can recommend exercises and stretches tailored to your specific needs and work environment. They can also offer guidance on ergonomics to optimize your workstation setup. Professional advice ensures that you are using the most effective techniques to prevent discomfort and promote activity. Investing in expert guidance can lead to long-term benefits, helping you stay healthy and active during prolonged periods of desk work.

Seeking professional advice from a physical therapist or ergonomics specialist can help you stay active and prevent injuries during long desk hours. I consulted a physical therapist who provided personalized exercises and ergonomic adjustments for my workstation. This guidance was instrumental in alleviating my back pain and improving my posture. According to the Occupational Safety and Health Administration (OSHA), proper ergonomics can reduce workplace injuries by 34%. Professional advice ensures that your activities and workstation setup are tailored to your specific needs, promoting long-term health and comfort.

Consulting with a professional, such as a physical therapist or ergonomics specialist, can provide personalized strategies for staying active and reducing discomfort during long hours at the desk. These experts can assess your workspace setup and recommend adjustments to improve posture and prevent strain. According to the Occupational Safety and Health Administration (OSHA), proper ergonomic practices can significantly reduce the risk of musculoskeletal disorders. Seeking professional advice ensures that your approach to staying active is tailored to your specific needs and promotes long-term health.

This is a super basic tip but it helps me, especially on Zoom calls. I have a bunch of fidgets on my desk. I have a few stress balls, some squishy toys, one with a bunch of buttons, and a few pop-its. It helps me stave off boredom during long calls and nobody on the call knows I am using them. This of course is no substitute for exercise and other forms of movement. It is a small thing that helps me when movement from my seat is not an option.

Schedule your breaks as if they are appointments/meetings. Follow the schedule. Involve someone else (plan on time). Social contacts have a positive effect on people’s well-being.

I've been leading office-friendly movement and stretch breaks for over 10 years now and it's something I've become even more passionate about with time. So much so that I started posting videos on YouTube that guide viewers through exercises and stretches that can be performed from the comfort of their office: https://www.youtube.com/@workbreakstretch It's truly amazing the positive benefits that standing, moving, and stretching can have on you physically and mentally.

All these are great suggestions but you also have to consider “mindset” of people and the culture in the office First off mindset do these people know how to take breaks or do they feel guilty for it. Do they understand why taking a break is good for them! Do they know how to chunk time in tasks to allow them to take breaks Culture. Are people afraid to take breaks incase they get slated for being a “slacker?” Or are the company actively supporting the notion of breaks?

Consider integrating technology that promotes movement and activity into your daily routine. Fitness trackers and apps can remind you to move, track your activity levels, and even suggest exercises. Additionally, consider incorporating micro-breaks that include quick exercises like squats, calf raises, or even short walks around your workspace. Staying hydrated and maintaining a balanced diet also play crucial roles in keeping your energy levels up throughout the day. By leveraging technology and adopting a holistic approach to wellness, you can create a more active and healthy work environment that supports your overall well-being.