Spending long hours behind the desk is killing us. Yes, that sounds blunt, but we were not designed to sit in a chair all day. We spend too little time moving around, walking, and getting exercise.

The result is weight gain and various back and neck issues along with other health issues that arise from a sedentary lifestyle.


For most of us, we have to spend a lot of time at a desk. Although that's hard to remedy, we can still use the time usefully. These quick and easy tips help you to be more active. Use them to get up more throughout your busy work day and move more. They may seem like small, insignificant things, but trust me, when added up and done consistently, they will start to make a difference.

Get Up When The Phone Rings

Let’s start with something super simple. We all make phone calls every day. You might call from your actual phone (landline or cell phone), or it could be a skype call. It doesn’t matter how you make your phone calls. I want you to get in the habit of getting up and moving around when you do it.

It’s easy with your cell phone. Use your phone with Skype, or get a wireless headset. Get up and move around while you talk. You can pace around your office, your living room, or head outside to your backyard. Just get in the habit of moving around when you’re on the phone.

Find Simple Tasks You Can Do While Standing Up

Then find some other tasks you can do while standing or walking around. It’s easy to watch a training video or catch up on social media while standing up. Move your laptop to your kitchen counter or use a standing desk and see how that works for you. Simple tasks like answering email or proofreading, for example, can easily be done standing up.

Come up with a list of ten or more simple tasks that you can do standing up. Give it a try and find the ones you are comfortable and efficient doing while standing or moving around. Then get in the habit of only doing them when you’re not sitting down at your desk. It may seem like a little thing, but doing each of these tasks standing up, day in and day out, will start to make a difference.

Set A Kitchen Timer To Remind You To Stand Up and Stretch

Last but not least, let’s talk about the rest of your day. There are many tasks we can only do sitting down. That’s fine, but it’s important to break up those long stretches of desk time by getting up, moving around, and stretching.

Grab a kitchen timer, or set the alarm on your phone to remind you to get up and stretch every 30 minutes or so. Taking a break may seem counterproductive, but it will help your focus and productivity. The goal is to work uninterrupted and as fast and furious as you can until the timer goes off.

Then get up, stretch, and walk around for five minutes before sitting back down for another 30-minute work session. Rinse and repeat until your work is complete. Then head outside for a walk or some much needed R&R.