How to Stay Active With a Sedentary Job

How many hours do you spend sitting at a desk every week? More than you originally thought, right? Whether you’re in e-commerce or a service provider, you’re sitting for hours on end, and it’s starting to bother you. 

If you’re anything like me, staying active and having some sort of movement throughout your day is essential for your physical and mental health. 

The good news? Staying active with a sedentary job doesn’t mean you have to overhaul your routine or spend hours at the gym. It’s about finding small ways to incorporate movement into your daily life!

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How to Stay Active When You Have a Sedentary Job

You don’t have to sacrifice productivity to stay active — that’s not even what this post is about. Rather, the goal is to integrate more movement into your current routine, not change it completely!

Here are a few ways you can stay active when you have a sedentary job:

#1. Bring Movement to YOU

You don’t have to go outside or head to the gym to squeeze some movement into your day — you can bring the movement to you! Consider investing in a mini stepper or walking pad. With these small pieces of equipment, you can do some light cardio while you work.

#2. Track Your Activity (and Get Reminders)

Sometimes, we stay sedentary simply because we forget to get up and move and need a little nudge to stay active. While you can schedule your phone to send you reminders to get up and move, I’ve found that having a tracker — like the Oura Ring — makes it so much easier.

Fitness trackers help you stay accountable and send gentle reminders when you’ve been sitting too long (which is exactly what you need sometimes).

#3. Always Be Ready

Okay, maybe not always, but having your workout gear nearby can make a huge difference when you’re actually feeling motivated. 

Keep a headband, running shoes (I love my Hoka Clifton 9s), and other essentials within arm’s reach so that when you get a few spare minutes—  or determine you’ve been sitting way too long — nothing will stop you from heading out on a quick walk, run, or whatever you want to do!

By reducing the barriers to movement, you’ll be more likely actually to take advantage of those small moments of time.

#4. Stay Hydrated

Hydration is key — seriously. Staying hydrated is key to staying active. I rely on (and recommend) a large water bottle like the Hydrojug to help track your water intake and remind you to drink up! When you’re hydrated, you’re more likely to feel energized and ready to move.

The Key? Building Better Habits

At the end of the day, staying active with a sedentary job is all about building better habits. It’s about actively thinking of ways to incorporate movement into your day and taking that first step, even when it feels like you don’t have time. Start small and gradually add more movements, and soon enough, it’ll be second nature.

Remember, these tips aren’t just about staying fit — they’re about feeling better, staying energized, and making your workday a little healthier and happier.