It’s September, which resembles the start of a lot of things. The start of fall, the start of school and for me, the start of a new job. Since I graduated nursing school 3 years ago, I have been through my share of physically (and mentally) demanding jobs. I usually end my day with sore feet and 15,000+ steps. Since I get so much activity at work, I haven’t needed many fitness hacks to add activity to my day. Now, I am moving into a role where I will be behind a screen much more often, which naturally means less physical activity built in on a day to day basis.
Transitioning from a job where I was on my feet and moving around to one that requires long hours at a desk feels like a big adjustment. So I have been thinking in advance how I can counteract this. Here are four desk job fitness hacks I have found to be helpful. It may take more planning, but having a sedentary job won’t ruin your fitness goals.
Importance of Desk Job Fitness Hacks
I know I am not alone in feeling the frustration that comes with sitting for most of the day. In a perfect world, companies would recognize how important movement is for productivity and overall health, and they would encourage employees to take a 15-minute walk or stretch break every hour. Imagine how much better people would feel returning to their desks refreshed and re-energized after even a short break. Unfortunately, that idea clashes with the current corporate office culture, where constant availability often takes priority over well-being.
While you may not be able to change your company’s work culture, there are fitness hacks you can do to add movement throughout your day.
Hack #1 – Little Things Matter
We often think exercise has to come in the form of a long or dedicated workout, but the truth is that little movement breaks sprinkled throughout the day can make a huge difference.
My final semesters of nursing school were during COVID lockdown. Gyms were closed and I was sitting for hours of online classes. Both my brain and body needed something exciting. So, I challenged my brain against my body. Every practice question I got wrong I would have to do five pushups. This pushed my brain (because I didn’t really want to do tons of pushups). It also provided me with some movement while still technically studying…double win!
The push ups only took me a few minutes to complete and it didn’t take away from the task at hand. A few push ups here and there doesn’t seem like a lot but I found it very beneficial. Even that short break from thinking and staring at a screen allowed me to come back refocused.
How Fitness Hacks Add Up
Next week I will be the new girl in the office, so I probably won’t break out the push ups just yet. There are still plenty of fitness hacks that achieve the same goal.
- When you get home, walk to the mailbox instead of getting the mail as you drive up. I live on a steep hill, and my driveway is about a tenth of a mile long. It is very easy to just grab the mail as I am driving in. But I make the conscious choice to drive up to the house, walk back down and then walk up.
- Park in the back of the parking lot. This tip is cliche but it’s true. Every morning before my shift you will see me farmers carrying my bag full of food and gallon water jug from the far parking stall.
- Go for a walk on your lunch break. Another cliche, but true tip. I get a 30 minute lunch break. With this, I can easily go on a 10-15 minute walk while still being able to eat my lunch. I constantly see the break room filled with people scrolling their phones. They just went from a big screen to a little screen. Sunlight and some fresh air is way more refreshing.
Hack #2 – Find Your Non-Negotiables
Did you know that Americans average only 4,000–5,000 steps per day? That’s roughly the equivalent of just two miles. To put that into perspective, walking two miles at a steady pace would take most people only about 40–45 minutes. When you compare that short amount of time to the many hours we spend sitting, working, or scrolling through our phones, it highlights just how attainable a daily walk really is.
For me, getting outside for a daily walk is non-negotiable. It’s simply part of my routine no matter what the day throws at me. Even on the mornings after a restless night of sleep or during the evenings when my schedule feels completely packed, I make it a priority to carve out that time.
I’ll admit, having a big, high-energy dog by my side makes it much easier to stay consistent. He reminds me that the walk isn’t just for me, it’s for him too. That extra sense of responsibility keeps me accountable when excuses start creeping in. You could consider dogs to be fitness hacks themselves. But even if I start the walk as a commitment to him, I usually end it with gratitude that he “made” me do it. The fresh air, movement, and mental reset are too valuable to pass up.
Hack #3 – Start Habit stacking
I learned about habit stacking a few years ago and I have been in love with it since. For those who don’t know, habit stacking is forming a new habit by attaching it to an already existing habit. For example, I make coffee every morning. This is a habit I have and is already engrained. Unloading the dishwasher is not an inherent habit of mine. Frankly, I hate it. I know it only takes 5 minutes and I always feel better when it’s done but I still hate it. Habit stacking is emptying the dishwasher while my coffee is brewing. I added on a habit that I want to form into a habit that I already have established.
This same method can be used for adding in fitness hacks. One of my new years resolutions was to add more stretching and mobility to my routine. This was going to be a new habit for me. If time permits, I watch a show in the evening before bed. This is an established habit for me. So, instead of sitting on the couch to watch a show, I sit on the floor and do some gentle stretching and mobility work.
I love habit stacking so much because it makes creating a habit easy. I never had to think about when I was going to stretch or if I was going to be able to fit it into my day. When I watch a show, I stretch. It’s as easy as that.
Hack #4 – Find What Works For You
Consistency and routine are the best fitness hacks when you’re trying to build a new habit. Over time, I’ve learned that I’m at my best when I exercise in the morning. If I wait until later in the day, the odds of me actually getting that workout in start to decline rapidly. I’ve tried to push myself to become an “afternoon or evening workout person,” but every attempt ends up falling flat. So, instead of fighting against my natural rhythm, I work with it. I plan my mornings around exercise so it becomes a non-negotiable part of my day.
Of course, everyone is different. Some people thrive on late-night gym sessions or prefer to squeeze in a workout right before bed. What matters most isn’t the time of day, but finding the routine that fits your lifestyle and sticking with it consistently.