Staying Active at Work: 6 Practical Tips from Professionals
In today’s sedentary work environment, staying active can be a challenge. This article presents practical strategies for maintaining physical activity during the workday. Drawing from the expertise of professionals, these tips offer simple yet effective ways to incorporate movement into your daily routine.
- Incorporate Regular Movement into Your Workday
- Use a Mini Stepper During Calls
- Follow the Stand-Up Every Hour Rule
- Schedule Movement Breaks Like Meetings
- Prioritize Face-to-Face Conversations and Travel
- Keep a Kettlebell by Your Desk
Incorporate Regular Movement into Your Workday
Throughout the workplace, movement is crucial. Long periods of sitting have an impact on concentration and energy levels. Little, regular acts have an impact. A straightforward fix is a standing desk. Switching between standing and sitting eases stress and maintains blood flow. If you can’t stand all day, set a timer to stand every half an hour. The body and mind are restored by just a few minutes of movement.
Another is to build movement into the work. Take calls on the move. Stretch between meetings. Use an exercise ball instead of a chair to work your core. These small changes prevent stiffness and improve focus. Small changes add up, and over time, they will improve posture, reduce fatigue, and increase productivity.
Movement is not about making time. It’s about incorporating movement into daily work.
Aspen Noonan
CEO, Elevate Holistics
Use a Mini Stepper During Calls
I keep a compact mini stepper next to my desk and hop on it during calls–it’s brilliant! Staying active doesn’t have to mean a full gym session; just sneaking in movement throughout the day can really add up. If you’re on the phone or in meetings often, multitasking with a mini stepper helps boost energy, clears your mind, and actually improves focus. Plus, it’s easy–just step and talk!
Jm Littman
CEO, Webheads
Follow the Stand-Up Every Hour Rule
I swear by the “stand-up every hour” rule. Set a timer for 50 minutes of work, then stand, stretch, or do a quick lap around the office. It’s simple but effective—it gets the blood flowing, resets your brain, and keeps you from turning into a desk potato. Plus, if you’re really feeling it, toss in some squats or lunges while you take calls. It’s small, but it adds up over the course of the day.
Justin Belmont
Founder & CEO, Prose
Schedule Movement Breaks Like Meetings
I build movement into my schedule the same way I block time for meetings. I don’t leave it up to chance. I stand during calls, walk between buildings when possible, and schedule ten-minute breaks every two hours to reset. I also work from different spots–a standing desk, a bar-height counter, or a small table outside. Changing posture and environment keeps me from falling into a slump.
One practical tip: pair a short walk with one recurring task. I walk while checking analytics dashboards or reviewing creative briefs on my phone. It adds structure and forces momentum. Over time, those moments compound into better focus, better posture, and less burnout. You don’t need a full hour. You need five minutes of discipline, multiple times a day. My energy stays consistent, and I show up more alert in every meeting.
Movement doesn’t have to be fitness. It’s about circulation, focus, and mood. If you lead teams, model that behavior. Let them see you take walking breaks. Call them while on the move. Normalizing movement helps teams stay sharp. I’ve worked in fast-moving industries long enough to know: the body and the brain are linked. When one goes idle too long, the other follows. So I stay in motion. Not all the time, but enough to stay sharp.
Alec Loeb
VP of Growth Marketing, EcoATM
Prioritize Face-to-Face Conversations and Travel
As a managing partner at a recruiting firm, one of the best ways I stay active throughout the day is by making face-to-face conversations a priority. I try to get out of my office and move around as much as possible, whether it’s stopping by a colleague’s desk for a quick check-in or having a walking meeting with a client or team member. These spontaneous conversations not only keep me moving but also create a more dynamic and engaging work environment.
Traveling is also a big part of my role. Between client meetings, industry events, and business development, I find myself on the go quite often. Being out of the office and meeting people face-to-face adds a level of energy that you just don’t get from emails or phone calls. It keeps me physically active, whether I’m walking to a meeting across town or catching a flight for a client visit.
Plus, the interaction that comes with face-to-face conversations brings a natural rhythm to my day. It’s easy to get stuck behind a screen, but stepping out and engaging with others on a personal level helps me stay energized and active. It’s all about balancing the physical movement with the mental stimulation of real, human connection.
Jon Hill
Managing Partner, Tall Trees Talent
Keep a Kettlebell by Your Desk
Since 1996, I have worked with thousands of professionals who struggle to stay energized and mentally sharp while tied to a desk. Physical stillness kills momentum. I teach simple lifestyle hacks to reset the brain and body without needing to leave your office or wear a fitness tracker.
I keep a 15-pound kettlebell right next to my desk. Every time I finish a patient session or complete a chart, I do five deadlifts. That is it. It takes under 20 seconds. By the end of the day, I will have done about 60 to 75 reps without changing clothes or blocking out time. This keeps my glutes firing, core engaged, and spine from collapsing. Plus, it acts like a reset button for my focus. No tech, no reminders, no guilt. Just one heavy object and a rule I stick to.
It trains discipline as much as it trains muscle. I do it in slacks and dress shoes. There is no sweat, no noise, and no excuse. I have patients who use gallon water jugs, a backpack with books, or even a cast-iron skillet. When you associate small physical wins with daily tasks, your body starts to crave that movement instead of dreading it. That is how you sneak in activity without fighting your routine.
Louis Costello, MD
Founding Physician, Dynatech Lifestyle Mind Body Care