Millions of people have jobs that keep them sitting for most of the day. Bus drivers, office workers, software engineers, and lawyers, among many others, spend most of their day sitting. While it may seem like a relaxing way to go through the workweek, research shows that it’s detrimental to one’s health. Those who have desk jobs may find being active more challenging, but it’s crucial that they still try to stay fit.

“I know that for many, it is difficult to make time to move, but it’s so important for your overall health that it has to be a priority,” explains Megan Kaye, the fitness director at Fredericksburg Fitness Studio. “Even with a desk job, you can still do things to be active. We try to help keep people from feeling overwhelmed with it.”

According to Harvard Medical School, sitting too many hours is hazardous to one’s health. The inactivity raises your risks associated with metabolic syndrome, obesity, diabetes, deep-vein thrombosis, and cardiovascular disease. They also report that sitting too much increases pain, which is linked to physical and mental conditions and a loss of productivity.

The good news is that there are numerous things that one can do to be active and fit, despite spending their workday at a desk. Here are 6 ways to stay fit even with a desk job:

  • Set a timer as a reminder to get up each hour. Stand up, walk around, and do some stretches. This will get the blood flowing and give you more energy throughout the day.
  • Park as far away from the office as possible, so the walk to get to the door is further away. This will add some steps each day.
  • Get a standing desk or one that provides an option to stand and work for part of the day. There are also great attachments for desks that raise and lower. A study published in the November 2021 issue of the International Journal of Environmental Research and Public Health found that using a sit-stand desk provided a significant increase in health and vitality in work-related engagement.
  • Schedule a time before or after the workday to get some movement in. Aim for getting at least 30 minutes per day, which will make a big difference.
  • Stretch often. Sitting all day can wreak havoc on the body, so take the time to stretch every day. There are lots of stretches that can be done while seated.
  • Invest in a fitness watch or pedometer that keeps daily step counts. While many people put 10,000 steps as the benchmark, that figure started by a marketing campaign and isn’t based on science. According to research published in the September 2021 issue of the journal JAMA Network Open, middle-aged people getting 7,000 steps per day lead to lower all-cause mortality rates.

“Start with small goals to add these things into your routine, focusing on one at a time,” adds Kaye. “Once you start implementing these ways to be more active, you will find that they fit into your routine, and your health will greatly benefit. The goal is to take the first step to make these changes a reality.”

Many people who go to the studio are referrals from physical therapists and doctors. The wellness professionals at the studio communicate with the medical teams to keep them up on patient progress.

About Fredericksburg Fitness Studio

Founded in 2008, Fredericksburg Fitness Studio offers personalized fitness programs, nutrition coaching, and medical training. The private personal training studio was started by Jennifer Scherer, who has a background in human physiology, anatomy, nutrition, weight training, and exercise. The studio has a team of people working to help people reach their health and wellness goals. To learn more, visit the site at: .