Active Workday

Simple Ways to Move More at Work

As more jobs shift toward screen-based work, the idea of an active workday is more relevant than ever. A sedentary lifestyle—marked by long hours sitting at a desk—has quietly become the norm for many workers. But this shift comes with consequences for both our physical and mental wellbeing.
The good news? Even small changes in your daily routine can make a big difference. Whether you work from home, in an office, or on the move, staying active throughout the day can boost your energy, improve your mood, and sharpen your focus.

Why It Matters: The Health Impact of Sitting Still

Sitting for extended periods has been linked to a range of health concerns, from poor posture and back pain to an increased risk of cardiovascular disease and diabetes.
A report from the World Health Organization (2020) found that over 80% of adolescents and nearly 1 in 4 adults globally are not active enough. 1 Prolonged inactivity can also impact mental health, contributing to low mood and fatigue. ²
The encouraging part? Movement is medicine. Small changes—like standing up regularly or walking between meetings—can help offset the negative effects of sitting. These short bursts of activity have been shown to improve concentration, reduce stress, and support overall wellbeing.³

Move More Without Overhauling Your Routine

Adding more movement to your workday doesn’t need to mean big changes. The key is consistency and starting with small, achievable steps. Here are a few simple ways to stay active during the day:

Set reminders to stand or stretch every hour
Take calls while walking, even around the room
Choose stairs over lifts when possible
Cycle or walk part of the way to work
Try desk stretches or short yoga videos during breaks
Use lunch breaks to get fresh air or go for a short walk

These moments of movement may seem minor, but they quickly add up—and they’re often the most sustainable changes in the long term.

Make It Social

Healthy habits are easier to build—and more fun—when shared with others. Getting colleagues involved can boost motivation and create a more connected, positive work culture.

Ideas to try:

Walking meetings instead of sit-down ones
Lunchtime step challenges
Team fitness goals or friendly competitions

Even lighthearted events, like wellness bingo or themed step days, can go a long way toward making activity part of the workday rhythm.

Tips for Remote Workers

Working from home brings flexibility, but it can also blur the lines between movement and rest. Without the natural breaks of commuting or walking to meetings, it’s even more important to plan your activity.

Try the following:

Build active breaks into your daily schedule
Use phone alarms or apps as reminders to move
Do light exercises using home furniture (e.g. wall push-ups, chair stretches)
Check your home setup for ergonomic support—good posture reduces tension and encourages movement

Creating a mini routine—even just a stretch first thing or a walk after lunch—can make a big difference.

Resources & Supports

There are a number of great supports available to help individuals and workplaces become more active:

Get Ireland Active
Irish Heart Foundation – Workplace Wellness
Healthy Ireland’s Health & Wellbeing Tools

These tools are designed to help you build movement into your day in a way that suits your lifestyle.

Conclusion

Making changes to your daily routine can feel overwhelming, but it doesn’t have to be. By starting small and being consistent, you can improve both your physical and emotional wellbeing.

Remember: small steps count. Whether it’s a walk at lunch, stretching between meetings, or standing during a phone call—an active workday is all about balance.

References:

World Health Organization. (2020). Guidelines on physical activity and sedentary behaviour. World Health Organization. https://www.who.int/publications/i/item/9789240015128
Health Service Executive. (2022). Physical activity and your mental health. HSE. Retrieved from https://www2.hse.ie/mental-health/self-help/activities/physical-activity/
National Institute on Aging (NIA). (2021). Health benefits of exercise and physical activity. National Institutes of Health. Retrieved April 23, 2025, from https://www.nia.nih.gov/health/exercise-and-physical-activity/health-benefits-exercise-and-physical-activity