8 Tips On How to Be More Active at Work

In today’s fast-paced world, many of us spend a significant portion of our day sitting at desks, working on computers, or attending virtual meetings. This modern, sedentary work lifestyle has been linked to various health risks, including obesity, diabetes, heart disease, and even mental fatigue.

The good news? You don’t need to hit the gym daily to stay healthy. Small but consistent efforts to stay active during your workday can boost your energy levels, improve posture, prevent fatigue, and support your long-term well-being.

Here are 8 practical tips to help you stay active at work—whether you're in the office or working from home.

1. Walk or Bike to Work (or Park Farther Away)

If your workplace is within walking or biking distance, consider ditching the car a few days a week. This small shift not only helps burn extra calories but also sets a positive tone for your day.

If walking or biking isn’t an option, you can still increase your physical activity by:

• Parking in a farther lot or garage

• Getting off public transit a few stops earlier

• Taking a walk before entering the office

💡 Bonus tip: Track your steps with a pedometer or fitness tracker for extra motivation.

2. Take Regular Movement Breaks

Sitting for long periods can cause stiffness, poor circulation, and back pain. To combat this, take frequent micro-breaks throughout the day.

Here’s how:

• Stretch at your desk every 30–60 minutes

• Take a brisk 5-minute walk around the office or your home

• Try quick exercises like squats, lunges, or shoulder rolls

• Incorporate active breaks like yoga or Pilates during lunch

Don’t underestimate the power of just standing up and moving for a few minutes—your body will thank you.

3. Take the Stairs Instead of the Elevator

Choosing the stairs over the elevator is one of the simplest and most effective ways to increase your daily physical activity.

Start small:

• Climb one or two flights a day

• Add more levels as your stamina improves

• Turn stair-taking into a personal fitness goal

Pro tip: Instead of emailing or messaging a colleague, walk to their desk. It’ll help you stretch your legs and encourage better communication.

4. Use a Standing Desk or Desk Converter

One of the most impactful tools for reducing sitting time at work is a standing desk. Alternating between sitting and standing throughout the day improves posture, reduces back pain, and may help with weight management.

Types of standing desks:

• Adjustable Standing Desk – lets you switch between sitting and standing positions with ease.

• Standing Desk Converter – perfect if you want to keep your current desk setup but still want to reap the benefits of standing.

💡 Standing burns roughly 0.7 calories per minute more than sitting. That adds up over the weeks and months!

5. Use the Farthest Restroom or Water Station

This tip may sound small, but it adds movement into your routine.

Instead of using the nearest restroom, walk to one on another floor or farther down the hall. Similarly, choose the water cooler that’s out of your way. These extra steps can significantly increase your daily movement.

6. Dress for Comfort and Movement

Wearing uncomfortable shoes or tight clothes discourages movement. If your office allows it, choose comfortable, supportive footwear and clothes that allow freedom of movement—especially if you're standing or walking often.

Ladies who wear heels to work can consider keeping a pair of flat shoes or sneakers under their desk for movement breaks or standing tasks.

7. Stand on an Anti-Fatigue Mat

Standing desks are great—but standing on hard surfaces all day can lead to leg and foot fatigue. That’s where anti-fatigue mats come in.

These mats provide:

• Cushioning for joints

• Better posture

• Reduced fatigue during prolonged standing

They’re a smart investment if you want to make standing more comfortable and sustainable throughout the day.

8. Schedule Physical Activity Reminders

Use your phone or a smartwatch to set reminders for movement—whether it’s a walk, a stretch, or a few jumping jacks.

Even better: block out time in your calendar just like a meeting. Treat it as non-negotiable “movement time.”

Once it becomes part of your daily routine, staying active at work will feel natural rather than forced.

✅ Conclusion: Small Habits Make a Big Impact

You don’t need to completely change your lifestyle or hit the gym every day to stay active. Simple habits, like standing more often, walking further, or taking the stairs, can make a huge difference over time.

Start small. Try these tips for a week, and observe how your body feels—more energized, focused, and motivated. Over time, these small steps can add up to better health, improved productivity, and a stronger body and mind.

Ready to Get Started?

At AnthroDesk, we offer ergonomic furniture like adjustable standing desks, desk converters, anti-fatigue mats, and wobble chairs—designed to support a healthier and more active work lifestyle.

👉 Explore our collection and invest in your health—one desk at a time.