5 Simple Ways to Break Up Sedentary Time at Work

Most professionals spend the majority of their day sitting—whether it's in meetings, on calls, or behind a screen. A lifestyle is considered sedentary when you sit for six or more hours per day (it's even worse if you're taking under 5,000 steps each day. Over time, this can lead to poor posture, back and neck pain, tight hips, poor circulation, and more serious risks like obesity, heart disease, and metabolic issues.

The good news? You don’t need a gym membership or tons of free time to fight back. Small, consistent changes can protect your health, improve your energy, and make you more productive - even during packed workdays. With the summer quickly coming up over the horizon, now is the perfect time to start being more active - starting where you spend the majority of the hours during your day. Here are 5 simple strategies to reduce sedentary time and move more throughout your day. Bonus benefits: all of these have a positive influence on your focus AND your fitness!

1. Upgrade Your Desk Setup for Better Ergonomics

The first step is creating a workstation that supports your body. A good ergonomic setup helps prevent pain, fatigue, and long-term strain.

• Chair: Adjust it so your feet rest flat on the floor, knees are at 90 degrees, and your lower back is supported. A lumbar pillow can help with posture.

• Monitor: Keep your screen at or just below eye level, about an arm’s length away. This reduces neck strain and eye fatigue.

• Keyboard & Mouse: Position them so your arms form a 90-degree angle and your wrists stay neutral. Keep the mouse close to avoid hunching your shoulders.

A comfortable, aligned setup helps you stay energized and focused during long stretches at your desk.

2. Stretch to Release Built-Up Tension

Stretching throughout the day keeps your muscles loose, reduces stiffness, and helps reset your posture. You can do these right at your desk:

• Neck Tilts: Tilt your head to the side, bringing your ear toward your shoulder. Hold for 10–15 seconds, then switch.

• Shoulder Rolls: Rotate your shoulders backward in slow circles, then reverse the direction.

• Seated Twists: Sit tall, place your hand on the back of your chair, and gently twist. Hold, then switch sides.

• Chest Opener: Clasp your hands behind your back, straighten your arms, and lift your chest.

• Wrist Stretch: Extend your arm, palm up, and gently pull your fingers back with the opposite hand.

These simple movements counteract the effects of sitting and promote better posture and circulation.

3. Try Desk-Friendly Exercises

You can stay active without leaving your workstation. These quick exercises keep your blood flowing and your muscles engaged:

• Leg Extensions: While seated, extend one leg straight and hold briefly, then lower. Repeat on each side for 10–15 reps.

• Seated Ab Crunches: Sit tall, brace your core, and lean back slightly. Hold, then return to center. Repeat 10–15 times.

• Chair Squats: Stand in front of your chair, lower yourself until you're hovering over the seat, then stand back up. Do 10–15 reps.

These micro-movements are great for breaking up long periods of sitting and can boost your focus too.

4. Use a Sit-Stand Desk to Add Variety

Alternating between sitting and standing is a proven way to reduce sedentary time and improve energy. If it fits your space and budget, consider a sit-stand or adjustable-height desk.

If you invest in one, look for models that offer:

• Easy height adjustments

• Memory presets for your preferred positions

• Stability and enough space for your daily setup

Even standing for just 15–20 minutes every hour can relieve pressure on your lower back and keep you more alert during the workday.

5. Schedule Movement into Your Routine

You don’t have to rely on motivation—set yourself up for success by building movement into your schedule.

• Take Microbreaks: Set a timer to stand, stretch, or walk every 60–90 minutes. 

• Try Walking Meetings: Instead of sitting, take phone calls or 1-on-1 meetings on the move when possible.

• Use Transitions Wisely: Stretch while waiting for a meeting to start or during your coffee refill.

These short bursts of movement add up and help reset your mind between tasks, making you more productive and less prone to burnout.

Final Thought

If your job keeps you tethered to a desk, you’re not alone—but you’re also not powerless. A sedentary lifestyle doesn’t have to be the norm. With just a few small changes to your environment and habits, you can protect your health, boost your energy, and feel better at work.

Start small. Be consistent. Your body (and brain) will thank you. If you've been wanting to start training, whether to get fitter for summer or it's just something you want to do - this is a great way to introduce movement into an otherwise sedentary day!