Simple Ways to Move More During a Desk-Based Day
Why long periods of sitting matter even if you exercise, and practical ways to build standing, walking and gentle movement into a working day at home or in the office.
If you work at a desk, most of your day may be spent sitting. The NHS notes that research suggests many adults spend more than 7 hours a day sitting down, at work, on transport or at home.
Why sitting matters, even if you exercise
The NHS describes sitting or lying down for long periods as sedentary behaviour and explains that it is thought to increase the risk of conditions such as heart disease, stroke and type 2 diabetes, as well as weight gain. Crucially, you can meet your weekly activity target and still be at risk if you spend the rest of the time sitting.
That is why the physical activity guidelines advise adults not only to be active, but to reduce time spent sitting and break up long periods of not moving with some activity.
Ideas for the working day
At your desk
- Stand up for phone and video calls where you can.
- Set a gentle reminder to stand up and move every hour or so. Many phones and watches have a built-in movement reminder.
- Keep your water bottle slightly out of reach, or use a small glass, so refilling it means a short walk. (It also helps you drink enough water.)
Around the building
- Take the stairs for a floor or two.
- Walk over to talk to a colleague instead of messaging.
- Use a bathroom or printer further away.
- Hold walking meetings for one-to-one conversations that do not need a screen.
During breaks
- Eat lunch away from your desk, then walk for 10 minutes.
- Walk part of your commute, or get off the bus one stop early.
- Step outside for daylight during a break, especially in the morning. See morning daylight and your body clock.
A sample desk day
| Time | Movement idea |
|---|---|
| Start of work | Fill your water bottle and walk the long way to your desk |
| Mid-morning | Stand for a call, then a 2-minute walk |
| Lunch | Eat away from the desk, then a 10-minute walk |
| Mid-afternoon | Take the stairs to refill water or make tea |
| After each long task | Stand, roll your shoulders and walk for a minute |
| End of day | Walk part of the way home, or walk after dinner |
Gentle movements you can do in a minute
These are simple, low-effort movements, not a workout:
- Shoulder rolls: slowly roll your shoulders backwards 5 times, then forwards 5 times.
- Stand and reach: stand up, reach your arms overhead, then relax them down.
- Calf raises at your desk: hold the desk for balance, lift your heels slowly and lower them, 5 times.
- A short walk: even a minute or two around the room or corridor breaks up sitting.
Stop any movement that causes pain. If you have back, neck or joint problems, ask a physiotherapist which movements suit you.
Working from home
Home working can mean even less incidental walking. Build movement into your routine: walk "to work" around the block before you start, stand for some tasks at a kitchen counter, and step away from the screen at lunch.
Make it automatic. Pick one cue, such as "after every meeting I stand up and walk for a minute", and repeat it daily. Read how to build a healthy habit that lasts.
For a simple way to add more structured activity, see how to start a walking routine.
This article is general information, not medical advice. Talk to a qualified health professional about your own situation, especially if you have a health condition, are pregnant or take medication. Medical disclaimer
Sources
- Benefits of exercise — NHS, Reviewed 15 August 2024. Accessed October 23, 2026. (opens external site)
- Physical activity guidelines for adults aged 19 to 64 — NHS. Accessed October 23, 2026. (opens external site)
- Physical activity (fact sheet) — World Health Organization, 26 June 2024. Accessed October 23, 2026. (opens external site)