Sitting at a Desk All Day? Here’s How You Can Stay Active!

Working a desk job can be sedentary and take a toll on your health if you don’t take steps to stay active.


What are the Consequences of Sitting at Your Desk All Day?


Sitting at a desk all day can lead to several health problems, including:


– Obesity

– Heart disease

– Diabetes

– Musculoskeletal problems

– Poor circulation

– Poor posture

– Eye strain


How to Stay Active When You Work a Desk Job


Luckily, there are a few things you can do to make sure you stay active even when you’re stuck behind a desk all day.


Try to Get Up and Move Around as Much as Possible


One of the best ways to stay active when you work a desk job is to try to get up and move around as much as possible. This can be as simple as taking a walk around the office every hour or so or standing up and stretching your legs every 20 minutes or so. Taking even a few minutes to move around every hour can help keep your energy levels up and prevent you from feeling too sluggish.


Invest in a Good Office Chair 


One of the best things you can do for your spine is to invest in a good office chair. If your chair is comfortable and supportive, it can significantly affect your back pain.


Try a Standup Desk


If you can, try using a standup desk instead of a traditional sitting desk. This can help you burn a few extra calories throughout the day and reduce the risk of developing health problems associated with sitting for long periods.


Set a Timer


One way to ensure you get up and move around regularly is to set a timer on your phone or computer to remind you to do so. Every hour or so, take a few minutes to walk around the office or do some simple stretches.


Schedule Lunch Hour Mini-Workouts


If you have a lunch break, use it to your advantage and schedule a mini-workout. This can be anything from a short walk around the block to a quick session at the gym. Not only will this help you stay active, but it can also help you relieve stress and improve your mood.


Leg Lifts under the Desk With Ankle Weights


If you’re looking for a way to sneak in a little bit of exercise while you’re working, try doing some leg lifts under your desk with ankle weights. This simple exercise can help tone your legs and improve your circulation.


Do Subtle Stretches at Your Desk


Throughout the day, take a few minutes to do some subtle stretches at your desk. This can help relieve muscle tension and improve your flexibility.


Stay Active Even After Work


Make sure to stay active outside of work as well. Get regular exercise, and try to spend time outdoors as much as possible. This will help you stay healthy and fit and give you a much-needed break from sitting at a desk all day. Once you finish work for the day, don’t just head home to relax on the couch. Instead, try going for a walk, playing a sport, or even just doing some simple stretching exercises.




There are several things you can do to stay active when you work a desk job. First, try to get up and move around every 30 minutes or so. This can be as simple as taking a walk around the office or doing some light stretching. Second, make sure to eat healthy and balanced meals throughout the day to keep your energy levels up. And finally, try to find an activity that you enjoy outside of work that you can do to stay active, such as hiking, biking, or playing sports. By following these tips, you can stay active and healthy even if you have a desk job.


The Fit Factor is an exclusive, results-driven personal training studio in Wellesley. Anyone interested in genuinely achieving their fitness goals through customized training programs will be blown away by our trainers’ attention to detail and precision. Call us today! 

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley