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5 ways to stay active during a busy workday
10th September, 2026 04:51 PM
For many people, a typical workday means spending hours at a desk, in meetings, behind a computer or commuting between different places.
When work gets busy, exercise is often one of the first things to be pushed aside. But staying active does not always mean spending an hour at the gym.
Small movements throughout the day can help you avoid sitting for long periods and make it easier to fit physical activity into a busy schedule.
Here are five simple ways to stay active while working.
Take short movement breaks
You do not have to wait for lunchtime or the end of your shift to move.
Stand up regularly, walk around the office or stretch for a few minutes between tasks. If you have been sitting for a long time, even a short walk to get water can give you a chance to move.
You can also use natural breaks in your schedule, such as after completing an assignment or before starting another task, to get out of your chair.
Walk whenever you can
Walking is one of the easiest ways to add movement to your day.
If possible, walk to a colleague’s desk instead of sending a message for a simple question. Take the stairs instead of the lift when practical, or take a short walk during your lunch break.
For people who commute using public transport, getting off a stop earlier and walking the remaining distance can also add some activity, provided the route is safe and suitable.
Stretch while at your desk
Long periods at a desk can leave your neck, shoulders, back and legs feeling stiff.
Simple stretches can be done without leaving your workstation. You can roll your shoulders, gently stretch your neck, straighten your legs or stand up and stretch your arms.
The movements should be comfortable. Avoid forcing a stretch or continuing if it causes pain.
Make your lunch break active
Instead of spending the entire lunch break at your desk, use part of it to move.
A short walk outside the office can give you some physical activity while also providing a break from your screen.
If you work from home, you could use part of your lunch break for a walk around the neighbourhood or some simple exercises at home.
