Getting In Some Movement at Work

Tired of leaving work feeling stiff and exhausted? Try adding some of these quick moves and tricks to get in movement during your work day! Also, just know that I would never suggest you do something that I wouldn’t do. (I’m looking at you, standing push-ups on your desk…it’s just not happening!)

This is NOT deskersise!

Tips for Getting in Movement at Work

  1. Don’t keep a trash can at your desk. This forces you to get up and walk the 20 steps to the closest one. Maybe while you’re up, grab some water!
  2. Do calf raises while your coffee or tea brews, while you warm your lunch or when at the printer.
  3. Stretch all the time! Arm and leg stretches are both relatively simple to do from a seated position.
  4. Shoulder and neck rolling circles. Do 5 in each direction – so rejuvenating!
  5. Park in the back of the parking lot. It’s not going to add too many steps to your day but it’s nice to have an extra minute of fresh air in the mornings before you walk into the hectic work scene. Deep breaths!
  6. Stand in meetings when you can. In small groups that is a bit awkward, but when there are more people than chairs in the room – offer to stand and give up your seat.
  7. Standing is a great position for leg raises and side extensions. You can also put your weight on 1 leg and do hamstring curls with the other. Seems easy, but after 30 seconds you’ll feel it.
  8. Let’s face it, many of us work while we eat lunch. So use your break to go for a quick walk. Even if it’s just 10 minutes. Get your legs moving and some fresh air.
  9. Pace the conference room when on speaker-phone conferences.
  10. Instead of calling/messaging someone you work with, walk over to their office or desk.

Get creative! This is not a list of ALL the things you can do to move a bit more during the work day. Think about your office space and your routine and add in more walking, stretching and simple exercises wherever you can. Leave work feeling fresh and ready for the rest of the day.

Your Dietitian Friend,

Lindsey Hudsmith, RDN

2024 copyright your dietitian friend | designed with intention by honeycomb

I want personalized Coaching

one-on-one coaching

the kickstart challenge

virtual cooking classes



resource hub


I want accountability

I want to learn healthy recipes

about lindsey

Get to know me