DESKercise! 20 Smart Ways To Exercise At Work

The average Australian spends around 10 hours each day sitting down. That’s nearly half the day spent seated, which is concerning since prolonged sitting has been linked to health issues such as heart disease, diabetes, poor circulation, and even reduced mental wellbeing.

If you work in an office, most of your sitting time likely happens during work hours. This makes your workplace the perfect environment to start building more movement into your day. Below are 20 simple and practical ways to increase your daily step count and reduce sitting time while on the job.

1. Use your lunch break to head outside for a walk or light jog. If there’s a park nearby, take advantage of any outdoor gym equipment available.

• Ask your employer about the possibility of a standing desk to help you alternate between sitting and standing throughout the day.

• Try holding a “walking meeting” outside instead of sitting in the boardroom for every discussion.

• If going outdoors isn’t possible, schedule a “standing meeting” in the office to keep energy levels up and reduce time spent seated.

• Step away from your desk during lunch. Walk to the kitchen or find a pleasant outdoor spot to eat mindfully and recharge.

• Instead of sending an email to a nearby colleague, walk over and have a quick chat in person.

• Get off the bus or train a stop or two early and walk the rest of the way to work.

• Set reminders mid-morning and mid-afternoon to stand up, stretch, or walk around for a few minutes. Encourage your coworkers to join you.

• Start an office step challenge or friendly competition to keep everyone motivated to move more during the day.

1. Skip the elevator and take the stairs instead. Just 10 minutes of stair climbing can burn about 500 kilojoules (roughly 120 calories).

1. Stand up to read through lengthy documents instead of staying seated.
2. Keep a small glass of water on your desk. It not only helps you stay hydrated but also encourages regular walks to refill it.

1. Divert calls to your mobile so you can walk around while talking instead of remaining seated.

1. Volunteer for the occasional office coffee run — it’s an easy way to add extra steps while doing something nice for your team.

1. Use a bathroom on another floor to get in some extra stair climbing during the day.

1. Remove the rubbish bin next to your desk so you have to walk to a shared bin instead.

1. If you drive, park a little further away from the office so you can enjoy a short 10–15 minute walk each way.

1. Set hourly reminders to stand up, stretch, or move for at least a minute.

1. Before heading back to your desk after using the printer or photocopier, take a quick lap around the office.

• Do gentle desk-based exercises such as seated heel raises, shoulder rolls, or arm curls with a small water bottle. Even small movements help activate your muscles and improve circulation.

Risks and Recovery

Prolonged sitting can contribute to muscle stiffness, circulation issues, and an increased risk of chronic health problems. By incorporating regular movement and stretching throughout the day, you can improve posture, energy levels, and overall wellbeing. Start gradually — even small bursts of activity make a meaningful difference. Listen to your body, and if you experience pain or discomfort while increasing your activity levels, consider seeking advice from a qualified health professional.