How Can I Move More with a Desk Job?
Do you spend most of your workday sitting at a desk? You’re not alone. On average adults sit 7-8 hours per day. And unfortunately, an evening walk or a few gym sessions a week aren’t enough to undo the effects of all that sitting.
The good news? You don’t have to become a hardcore athlete or invest in an expensive standing desk to break the cycle. At Plants for Health, we focus on realistic solutions, like taking small breaks, that add up to a big impact.
Today we’re sharing simple tips that will instantly boost your energy and support a healthier body.
What Does Too Much Sitting Do to Your Body?
We all do it more than we realize: long days at the desk, hours on the couch, long commutes. Sitting for a bit isn’t the problem—but when sitting becomes the default, it silently starts to take a toll on your health. That’s why you’ve probably heard the phrase “sitting is the new smoking.” It may sound extreme, but there’s truth to it.
When you sit a lot, you burn less energy and your metabolism slows down. This increases the risk of weight gain, high blood pressure, and cardiovascular disease. Your body also processes sugar less effectively, which can cause blood sugar levels to become unstable. Prolonged sitting can also lead to stiff muscles and joints, reduced circulation, and declining energy.
Our bodies weren’t made to sit still for long periods—we were made to move. And maybe you’ve noticed: the longer you sit, the harder it is to get going again. Movement starts to feel like a chore, so you move even less. That’s how you end up in a vicious cycle: pain → less movement → more stiffness and inflammation → even more pain.
What Are the Benefits of Moving More?
Thankfully, the opposite is also true. Regular movement can lead to:
- Less pain and stiffness
- More flexible joints
- Higher energy levels
- Lower risk of chronic diseases
- A healthier weight
- Better focus
- And a better mood (yes, that counts too!)
- Movement is like a natural medicine—with only positive side effects. Even short bursts of activity throughout the day make a difference. So no, you don’t need to live at the gym. But yes—you do need to move regularly.
5 Easy Ways to Move More During Your Workday
- Set a timer and stand up every hour—walk around the house or make a cup of tea.
- Combine movement with tasks—take phone calls while standing or walk during meetings.
- Do a quick stretch, jog in place for a minute, or swing your arms. Yes, that counts too!
- Take a walk on your break—movement, rest, and daylight are not just nice to have; they’re essential.
- Use a pedometer or app—set a step goal and make it non-negotiable. Nothing comes between you and your daily steps!
Every step counts. By moving more throughout the day, you’ll feel looser, more energized, and reduce stiffness and inflammation.
Instead of collapsing on the couch after work, you’ll end your day feeling fresh. Your body will still feel mobile, your mind will be clear, and you’ll have energy left for what really matters—like quality time with loved ones, meaningful conversations, or your favorite hobby.
In short: less pain, less stiffness, more freedom to do what matters most to you. And that’s exactly what we want for you at Plants for Health.
Ready for your next step—and could use a little guidance? Join our evidence-based lifestyle program Plants for Health.
Did you find this article helpful? Would you like to work with the experts at Plants for Health on improving your health? Our lifestyle program provides tailored guidance, practical tools, and evidence-based strategies shown to be effective. So you can make lasting changes to your lifestyle.