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Don’t Quit Your Day Job: How To Work Out At Work

OKAY, maybe “workout” is a stretch but I have definitely found ways to make my desk job more health proactive.

Working the old 9-5 every day behind a desk can be grueling on your body. Sure, you’re basically sitting most of the time but, trust me, after a while, you’ll start to feel the effects of that. Besides the back and butt aches, I can’t imagine that sitting all day is good for you and to be honest, it makes me super antsy.

Here are some small and EASY changes that I made in my daily routine to achieve a more proactive workday:

I woke up earlier…

.. and did some morning yoga. Trust me, hearing my alarm go off before it was supposed to, did NOT feel like the best move, but I knew I had to start somewhere. So like a band-aid, I ripped off the covers, sat down on my mat, and began to work on my flow. It only took five minutes for me to fully wake up and start moving at a more intense rate. When I was done I had so much energy! Mentally, this prepared me for the day ahead of me, and I didn’t even feel like I needed to drown myself in coffee. This probably doesn’t seem like the most fun option but give it some time and you’ll start to love it. My body adjusted to the sleep change quickly and set a positive and productive tone for the rest of the day. If Yoga isn’t your thing, just do some basic stretches to get you moving.


I made a stand-up desk.

Truth be told, I didn’t bust out a hammer and nails, BUT I did find a random empty box laying around the office and stuck it under my keyboard and mouse to make a stand-up desk! It was THAT simple. Thanks to my decrease in daily hours sitting down, I feel energized throughout the day and my back and legs thank me constantly. The switch has also helped my productivity at work because I don’t feel as lethargic from sitting all day. If you can’t find a random box- or just want an ACTUAL stand up desk- you can find reasonable options on Amazon.

I started walking… A LOT!

Standing while working is great but sometimes my body craves some movement, so I walk! I’ll do a lap around the office or sometimes I’ll do a coffee run across the street. Getting the blood flowing benefits you in so many ways. Of course, this is good for the body but these brief minutes have also helped to put my mind at ease. I have found that stepping away from the computer or whatever I have in front of me helps me refocus on the task and not feel overwhelmed or flustered.


Though I am not doctor myself, nor do I know the exact science behind these changes, I DO know what they have done for me. I have noticed a more positive and constructive fortitude in my both my work and personal life. I am amazed at how these minor changes have made such a big difference in my life in such a short amount of them.

You can try them all, one of them, or customize some of them to fit your own personal routine. It may take some getting used to but you will not regret the extra effort. Results rule!



 Photo by Andrew Neel  Photo by Roman Bozhko on Unsplash