How to Incorporate Movement into a Stationary Job |

Sitting at a desk all day is a reality for many professionals whether you’re working in an office, from home, or in a clinical setting. While your job may be stationary, your body doesn’t have to be.

Long periods of sitting are linked to fatigue, poor posture, and even increased risk of anxiety and depression. But the good news? You don’t need a gym session or a complete routine overhaul to start feeling better. A few intentional changes like incorporating a standing desk can go a long way toward keeping your body active and your mind energized.

Here are some tips on how to bring more movement into your workday even when your job keeps you at a desk.

Use a Standing Desk to Break Up Sitting Time

A sit-stand desk, like the one seen here from AnthroDesk, is a simple but powerful tool to keep your body engaged throughout the day. Alternating between sitting and standing every 30–60 minutes helps improve circulation, reduce back pain, and increase focus.

Other options for desk exercising from AnthroDesk and other sources include:

Desk Treadmill
Desk Bike
Wobble chair
Exercise ball

Add Desk Stretches to Your Routine

Stretching is one of the easiest ways to improve mobility and reduce muscle tension during the workday.

Try these simple desk-friendly stretches:

Neck rolls
Shoulder shrugs
Seated spinal twist
Wrist and forearm stretches
Standing hamstring stretch

Take 2–3 minutes every hour to stretch—it can re-energize your body and prevent the stiffness that comes from being stationary too long.

Set a Movement Timer

Sometimes, we get so wrapped up in work that we forget to move. Setting a timer on your phone or computer can remind you to take short movement breaks.

Try the Pomodoro technique (25 minutes of work, 5 minutes of movement), or set a timer to stretch or stand every hour.

Use these breaks to:

Walk around the room
Do light calf raises or squats
Refill your water
Step outside for fresh air

Even a few steps can help improve blood flow and mental clarity.

Walk During Meetings or Calls

A desk treadmill is a great way to stay active during the workday without disrupting your workflow. Designed to fit under a standing desk, it allows you to walk at a slow, steady pace while answering emails, taking calls, or attending virtual meetings. This low-impact movement helps improve circulation, boost energy, and reduce the health risks of prolonged sitting. It’s a smart solution for anyone looking to stay productive and prioritize wellness at the same time.

Not every meeting needs to be video-based. If you have a phone call or an informal check-in, consider making it a walking meeting even if it’s just around your office or home.

Walking meetings have been shown to boost creativity, improve mood, and add valuable steps to your day.

We’d like to extend a sincere thank you to AnthroDesk for generously providing us with a standing desk to support the well-being of our therapy team. As mental health professionals, our therapists spend long hours seated while supporting others so having the opportunity to incorporate movement and better posture into the workday has made a meaningful difference. This thoughtful contribution is helping promote not only physical comfort, but also greater focus, energy, and emotional resilience in the workplace. Thank you, AnthroDesk, for investing in the mental health of those who care for others every day.