{"id":37117,"date":"2025-08-01T02:01:14","date_gmt":"2025-08-01T02:01:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/37117\/"},"modified":"2025-08-01T02:01:14","modified_gmt":"2025-08-01T02:01:14","slug":"15-easy-ways-to-sit-less-and-move-more-even-if-you-have-a-desk-job","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/37117\/","title":{"rendered":"15 easy ways to sit less and move more \u2013\u00a0even if you have a desk job"},"content":{"rendered":"

A recent study<\/a> published in the European Heart Journal found that we spend a whopping average of 10.4 hours a day sitting. <\/p>\n

Unsurprisingly, the researchers concluded that while moderate-to-vigorous physical activity benefitted heart health<\/a> the most, sitting was the worst for it. After creating statistical models to estimate the effects of replacing one behaviour with another, they found that swapping even as little as five minutes of sitting for moderate-to-vigorous activity (eg, brisk walking<\/a>) had tangible effects on heart health.<\/p>\n

The NHS itself has a whole page<\/a> dedicated to why we should sit less. One reason being that \u2018sitting for long periods is thought to slow the metabolism<\/a>, which affects the body’s ability to regulate blood sugar<\/a>, blood pressure<\/a> and break down body fat.\u2019 <\/p>\n

However, fitting more physical activity into your day is much easier said than done \u2013 particularly if you work a desk job. That’s why we\u2019ve spoken to the experts for their tips on how best to fit smaller bursts of activity into your working, sitting day. <\/p>\n

1. The 30:2 Rule<\/p>\n

\u2018Set a timer to stand up and move for two minutes every 30 minutes. Walk to refill your water, stretch your hips<\/a>, or do calf raises<\/a> at your desk. Small, frequent breaks outperform one long workout when it comes to reducing stiffness and boosting circulation,\u2019 says celebrity strength coach Michael Baah<\/a>.<\/p>\n

‘Small, frequent breaks outperform one long workout when it comes to reducing stiffness’2. The \u2018glute switch-on\u2019 reset<\/p>\n

Ever been sitting at your desk for so long that it feels like your glutes<\/a> have melted into your chair? Yeah, same. Well, Baah has a tip: \u2018Twice a day, perform 3 sets of 10 glute bridges<\/a> or standing hip extensions<\/a> by your desk.\u2019 He says clients usually report less lower back tightness and more energy after just one week of doing this.<\/p>\n

3. Walking calls and micro-lunches\"aIvan Pantic\/\/Getty Images<\/p>\n

Walking calls: Do those meetings on the move<\/p>\n

When you don\u2019t have to physically be at your desk, use any opportunity you can to move. \u2018Take every phone call standing or walking, and break up your lunch hour into two 15-minute walks before and after eating,\u2019 suggests Baah. \u2018These micro-walks improve digestion, mood<\/a> and calorie burn without cutting into work time.\u2019<\/p>\n

‘These micro-walks improve digestion, mood and calorie burn without cutting into work time’4. Desk mobility flow<\/p>\n

When being at your desk is kind of necessary, Baah says there are still opportunities for powerful movement. Using your chair as a prop, he advises the following:<\/p>\n

Seated spinal twists (5 each side)Standing hamstring stretch (20 secs each leg)Chest opener using the desk edge (hold 20 secs)<\/p>\n

These movements should help counteract hunched posture, says Baah.<\/p>\n

5. The 100-rep challenge<\/p>\n

For more little-and-often movements, Baah suggests what he calls the 100-rep challenge: \u2018Spread 100 bodyweight reps \u2013 squats<\/a>, push-ups against the desk, calf raises \u2013 throughout the day. It\u2019s simple, non-intrusive and keeps muscles engaged all day long.\u2019<\/p>\n

\"womanurbazon\/\/Getty Images<\/p>\n

Get bodyweight reps in when and where you can<\/p>\n

While 100 might seem like a daunting number, if you spread the reps throughout the day, you\u2019ll do them more quickly than you think. Plus, lowering that goal is totally fine, too. Any movement is better than none.<\/p>\n

\u2018These hacks are simple, but the results are dramatic. My clients report increased energy, reduced pain and even weight loss by simply integrating these into their routine \u2013 without needing a gym,\u2019 adds Baah.<\/p>\n

6. Dead hangs<\/p>\n

You might need to install a pull-up bar for this one (you can find lots of cheap options online to set up on a door at home), but dead hangs can be a great way to help reverse the effects of hunched posture, says Joey Bull<\/a>, a fitness instructor for menopause platform issviva<\/a>. <\/p>\n

\u2018Just hang from [the bar] for 10-30 seconds. It decompresses the spine, strengthens grip \u2013 key for healthy ageing \u2013 and boosts shoulder health,\u2019 she adds.<\/p>\n

Related Story7. Hopping<\/p>\n

Bull also highlights the power of hopping<\/a>. \u2018Hop on one leg while waiting for the kettle to boil or whenever you remember. It\u2019s not just fun, it improves balance, strengthens leg power and boosts neuromuscular connections,\u2019 she says. \u2018Strong legs mean better circulation and support for brain health<\/a> too.\u2019<\/p>\n

While you might be keen to reserve this one for WFH days, we reckon it could be a great office conversation starter, too.<\/p>\n

8. Brush and balance<\/p>\n

Before and after the working day, there are lots of ways you can incorporate more micro-movements, including when you\u2019re brushing your teeth. <\/p>\n

\u2018Stand on one foot while brushing your teeth, and switch halfway. Try closing your eyes too,\u2019 says Bull. \u2018It\u2019s a simple balance hack that trains your core<\/a>, ankles and brain at the same time.\u2019<\/p>\n

9. Backwards walking<\/p>\n

Provided you can do so safely, Bull also recommends a bit of backwards walking<\/a>. It\u2019s wise to ensure nobody else is around (or any other hazards) and to start with just a few strides \u2013 but it can have some potentially powerful benefits.<\/p>\n

\u2018It activates different muscles, improves coordination and sharpens spatial awareness and is also linked to better memory<\/a> and focus,\u2019 says Bull.<\/p>\n

Related Story10. Dance\"closeandresr\/\/Getty Images<\/p>\n

Don\u2019t underestimate the health benefits of a 60-second groove<\/p>\n

Look, we appreciate this is one you\u2019ll likely definitely want to save for wfh days, but Bull says you should never underestimate the power of a good 60-second boogie.<\/p>\n

\u2018Put on one song and dance like no one\u2019s watching. It lifts your mood, improves heart health, coordination, and gets your lymph system moving. One song, that\u2019s it,\u2019 she says.<\/p>\n

11. Maximise micro-movements<\/p>\n

\u2018As a personal trainer, I see the impact of prolonged sitting on posture, mobility and overall health almost daily,\u2019 says Federica Gianni<\/a>. \u2018One of the simplest but most effective strategies is to integrate more frequent movement into your workday.\u2019<\/p>\n

‘\u2018As a personal trainer, I see the impact of prolonged sitting on posture and mobility’<\/p>\n

She says that even a few air squats<\/a> or dynamic stretches like arm circles and leg swings \u2018can help counteract stiffness and boost circulation.\u2019 <\/p>\n

\u2018If you’re able, consider using a standing desk or alternating between sitting and standing throughout the day to reduce hip flexor tightness and spinal compression,\u2019 she adds.<\/p>\n

Other micro-movements Gianni suggests are: calf raises while brushing your teeth, taking the stairs<\/a> instead of the lift whenever possible and pacing while reading emails.<\/p>\n

12. TV lunges or sofa squats<\/p>\n

So, you\u2019ve settled onto the sofa for the evening to dig into a new series? We don\u2019t blame you. However, an easy way to slip some more movement into your sofa slump is to do a few lunges or squats every so often. <\/p>\n

\u2018Do 5 squats or lunges<\/a> every time there\u2019s an ad break or scene change. It adds up without feeling like a workout, and it\u2019s great for circulation and energy,\u2019 says Gianni.<\/p>\n

13. \u2018The movement jar\u2019<\/p>\n

\u2018Ultimately, it\u2019s about being intentional, building small, consistent habits that get you moving more and sitting less throughout your day,\u2019 says Gianni. Another fun way to do that? Setting up a \u2018movement jar\u2019 on your desk. <\/p>\n

\u2018Fill it with slips of paper, each listing a quick activity: 10 jumping jacks, 20-second plank<\/a>, wall sit<\/a>, dance break, or even a yoga pose<\/a>. Every hour, pull one out and do it,\u2019 she says. \u2018It turns movement into a game, keeps your body engaged and breaks the monotony of the workday.\u2019 <\/p>\n

14. Stability ball<\/p>\n

While you\u2019re not strictly spending less time sitting with this one, replacing your desk chair with a stability ball for short periods can help engage your core<\/a> and improve your posture, adds Gianni.<\/p>\n

15. Mini stepper or under-desk bike<\/p>\n

With lots of affordable options for these online, Gianni says they are a great way \u2018to sneak in low-impact cardio while working.\u2019 <\/p>\n

\u2018These small shifts add novelty, keep you alert and turn your workspace into a low-key wellness zone,\u2019 she adds.<\/p>\n

Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Nutrition Writer across Women\u2019s Health UK\u00a0and Men\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.\u00a0<\/p>\n

She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World\u00a0and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.\u00a0<\/p>\n

A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n