How to stay active whilst sitting at your desk all day

There are many benefits to hitting the 10,000 steps a day goal. Whether you’re walking the dog or walking to the fridge, increasing the amount of gentle exercise that you do daily has a significant and positive impact on your health and wellbeing. This can also be a particularly important aspect of having an office job.10,000 steps roughly equates to 30 minutes of exercise each day and greatly helps to reduce stress, decrease hypertension, improve mood and overall stay sharp and smart whilst at the office.

  1. Take a break

This doesn’t mean leaving your desk for half an hour, a break as little as 5 minutes can be a great way to up your step count. Do an office tea round and go for a little walk while the kettle is boiling, do a couple of trips up and down the stairs or even just do a couple of laps around the building. Not only is this good for increasing your activity level, but frequent short breaks can increase productivity hugely and mean that you’re on top of your game when you return to your desk.

2. Optimise your lunch break

Even if you feel overloaded, take your lunch break and enjoy it fully. This can be a great chunk of time to really get in some activity.  Find somewhere that you can walk to and switch it up every day; a coffee shop, the supermarket or even a local park. Getting some fresh air and stretching your legs is beneficial to overall health and can help with the strain of sitting at a desk all morning. Physical exercise can offer a mental break as well as a physical one and your lunch break is a chance to refresh and recharge for the afternoon.

3. Change your commute

Taking the opportunity before and after work to get some light activity in will set you up with a for-sure way of maximising your activity level. Where you can, try walking to work. If walking isn’t viable, try parking a little bit further away to give yourself a walking head start. Whatever your method of transport, try making a small change so that even before you’ve started you’ve already boosted your activity level and feel ready for the day.

4. Plan your day

As much as you have to do today, take the time to focus on your mental and physical health by factoring in your activity breaks. It’s easier to stick to these activity goals throughout the day if you’ve planned them into what you have to do that day. Put an alarm on every hour to get some fresh air and stretch your legs. Or you can try noting in your diary specific times that you can dedicate to having a stretch. Simple things such as walking to other parts of the office to see colleagues or refilling your water bottle are all feasible methods of boosting your actions. 

5. Socialize

It can be easy to forget to enjoy the company of your colleagues when you’re working at a desk. But interacting and socializing with the people you work with can be a great motivator to get moving. Having someone you can take a lunch break with and do a lap of your local park or even office building. It can help reduce fatigue by interacting with other people on your break. Plus having a partner trying to reach the same daily step goals is a fun way to keep yourself moving.


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