4 Benefits Of Exercising While At Your Desk

Finding time to exercise can be a challenge, especially for those working desk jobs. In fact, one study found lack of time to be the highest reported barrier to exercise participation in workers.

Spending long hours in front of a screen often results in stiff muscles, poor posture, and limited movement, which can take a toll on both physical and mental health. Fortunately, exercising at your desk can kill two birds with one stone. Not only does it combat the struggle of finding time to stay active, but it also delivers numerous benefits —including enhanced work performance and a more positive work environment, as suggested in a recent study.

From chair stretches to sit-stand desks, exercising at your desk can seamlessly fit into your daily routine without the need for extra equipment or a gym membership you won’t use. Whether you want to reduce your daily stress or simply get more active, there are several benefits of exercising at your desk — and here are four of them.

One study suggests that when individuals perform physical activities during work time, they have a higher level of physical activity than those who don’t. Another paper asserts that the concept of desk-based exercise initiatives in the workplace may be a solution to address the burden of poor health while creating healthier work environments.

Adding movement to your workday can inspire healthier habits that extend well beyond the office. Taking small steps — like incorporating desk exercises — often motivates people to make other positive changes, such as eating better or building to a regular fitness routine outside of work. When staying active becomes a natural part of the day, it’s easier to build long-lasting, healthy habits.

According to a study published in JAMA Network earlier this year, people who mostly sit at work have a 16 percent higher risk of mortality from all causes, and a 34 percent higher risk of mortality from cardiovascular disease. Researchers estimate that individuals who predominantly sit at work would have to engage in an additional 15 to 30 minutes of physical activity each day to reduce these risks.

Still, these 15 to 30 minutes can be easily squeezed into an eight-hour work day at the office. Leana Wen, MD, MsC, and FAAEM told CNN you really don’t have to make a huge change. In fact, a very small amount of light physical activity during work hours can improve health.

“Some things people can do include getting up every 30 minutes or an hour to stretch or walk around their office — or for people who work at home, their home, apartment corridor or yard,” she said. “They could hold a plank or do jumping jacks. Those with more mobility challenges can still do stretches like side bends and twists in their chair. Practicing breathing exercises that deeply engage the diaphragm could help, too.”

Daily physical activity from workers throughout the day also reaps benefits toward your job performance, one study published in Personnel Psychology reported. Researchers consistently found employees’ daily physical activity throughout the day to generate several important “resource caravans.”

These include sleep, vigor, and task-focus resources, which contribute to next-day job performance and health outcomes in different ways—including reduced bodily pains, improved daily task performance, and creative drive.

Physical activity, even in small doses, has been proven to reduce stress, improve mood, and boost overall clarity. Desk exercises—and even just standing over sitting—can help break up the monotony of the workday, offering a quick mental reset that leaves you feeling refreshed.

Past studies have associated negative mental health outcomes with sitting for prolonged periods at work, making active workstations like sit-to-stand desks and walking pads more popular than ever for desk exercise options.

Using a treadmill or walking pad at your desk is associated with better recall, attention,vigor, and positive affect. The Journal of Physical Therapy Science also published a study, which found that the use of sit-to-stand desks may reduce acute levels of sleepiness, physical fatigue, and physical discomfort.