If you have a desk job, you’re officially sedentary for much of the day, which will inevitably take a toll on your health. From weight gain to higher stress levels, sedentary jobs can put a dent in your exercise routine.


While you can exercise after work, you’re still tired at the end of the day, and it’s sometimes difficult to hit the Elliptical.


When you have a sedentary lifestyle imposed by a desk job, you need to be creative and find ways to move during and after work.


Any movement you can add to your day will help, such as taking stairs when possible or parking as far away from the door as you can.


The following tips will help you come up with your own exercise plan.


 Tip #1:Biking or walking to work

We wouldn’t advise this if you have snow on the ground, of course, but exercising your way to work means you get it over with first thing and arrive energetic and ready to go. When you bike or walk home, you have energy for your evening and don’t have to worry about fitting exercise into your day.


 Tip #2: Standing when possible at work

If you need to meet with a coworker, why not try standing in his or her cubicle or office? If you’re conducting a meeting, walk around the room. Stand for at least 10 minutes every hour, and take a quick walk when you can. Standing activates more muscles than sitting does and burns a few more calories each minute.


 Tip #3: Having good posture

Your core muscles help keep your spine and body stable and balanced. Sitting up straight with your stomach tucked in exercises your core muscles, which in turn makes it easier to maintain good posture without thinking about it.



good posture


For the first few days, you may notice a little soreness after you improve your posture, but after your muscles are used to it, you’ll notice you have better posture everywhere you go. It’s simply a good habit to get into.


 Tip #4: Walking on lunch breaks

Get out of the building on your break and walk. You don’t have to break any speed records; it’s more important that you keep your hands and feet moving. Take deep breaths, and enjoy the time away from your desk. Even ten minutes of walking twice a day has tremendous benefits to your health. If you can walk briskly, that’s even better.


 Tip #5: Finding fun physical activities you actually enjoy doing after work

Do you enjoy walking around the track at your local rec center? How about doing Pilates, yoga, or Zumba? To stay on your exercise plan, you must enjoy what you do in your free time.


Try something new, such as water aerobics or shuffleboard. You don’t have to spend hours on a few fitness routine. Short activities count, too.


You don’t have to exercise like you did in gym class, but you do need to move. Find something you like to do, whether it’s bowling, playing pool, ice-skating, or ballroom dancing, and do it several times a week.


Find some friends to go with you to keep you motivated and accountable. You’ll catch up with them at the same time you’re staying healthy.


If you need help getting started with your physical activity program, contact us