If you spend most of your day at a desk, you’re not alone – and you’re not doomed to feeling stiff, sluggish, or burnt out. Many of my personal training clients in Brighton work in offices or from home, and one of the first things we tackle is how to add movement into their daily routine.
You don’t need a gym or a full workout to stay active. Here are 5 simple strategies I recommend to help desk workers boost their energy, stay mobile, and support their long-term personal fitness.
1. Move for 5 minutes every hour
Set a timer if you need to. Every hour, take five minutes to get up and move – whether that’s a quick walk, some bodyweight squats, a few stretches, or even a brisk lap around your home. These short breaks improve circulation, reduce stiffness, and keep your brain switched on.
Even just standing up and walking to make a cup of tea is better than staying glued to your chair for hours.
2. Stretch at your desk
Neck tight? Shoulders stiff? Hips aching? Try a few mobility stretches you can do right from your chair. Shoulder rolls, spinal twists, and seated hamstring stretches can work wonders when done regularly. I often show my clients a short “desk stretch” routine to keep joints healthy and reduce discomfort.
Mobility isn’t just for athletes – it’s key for anyone who wants to feel good day to day.
3. Take walking meetings
If you’re on a call that doesn’t require note-taking or a screen, walk while you talk. Whether it’s around the office, your garden, or the block, walking meetings are a great way to sneak movement into a busy day – and they often lead to better conversations and fresh thinking.
It’s one of my favourite hacks for staying active without sacrificing productivity.
4. Use your commute (or replace it)
If you commute, try getting off the bus a stop early or parking a little further away to sneak in extra steps. If you work from home, “fake” your commute by going for a walk before or after your workday. It’s great for mindset, focus, and physical health.
This is something I recommend often as part of personal fitness in Brighton – small changes that add up over time.
5. Keep equipment nearby
You don’t need a full gym setup at home or in the office. A resistance band, kettlebell, or a yoga mat can open up loads of movement options. If the gear is right there, you’re far more likely to use it. I even have clients who do mini strength circuits between meetings – no sweat required.
Staying active isn’t about perfection
You don’t need to do an hour-long workout every day to improve your health. If you’re a desk worker looking to stay active, it’s about consistency – building small habits that make you feel better in your body and mind.
As a fitness trainer in Brighton, I help busy professionals fit movement into their lives without stress or overwhelm. Whether you want to reduce back pain, boost energy, or just feel fitter, I’ve got strategies that work.
Ready to move more and feel better?
If you’re a desk worker struggling to stay active, I can help. I offer personalised training plans that fit around your work and life – with practical advice that actually sticks. Let’s get you moving more, with less effort.
Book your free consultation and let’s build a routine that works for you.
