Work at a Desk? You Need More Than a Workout…

This is for all of you that sit at a desk at work. Let me guess, you get (or are very likely to get, sorry) at least one of the following;

  • Neck pain
  • Back pain
  • Shoulder stiffness
  • Pins & Needles in your arms/ hands
  • Sciatica/ leg pain

…among others.


So I am sure a lot of you go to the gym a few times a week, if not every week day – right? Well even if you are keen enough and motivated to go every day, it might not be enough to combat the ‘harm’ you’re doing to your body at work! Let me explain…

Lets say you work out for an hour, shower, eat and then head to work. You’ve passed the sixty minute threshold and your body has absorbed most of the nutrients from your meal, so it starts to regenerate and heal. If you are sitting with rounded shoulders, arched and slumped back, and collapsed hips, your body is actually healing the micro-tears in your worked muscles into this poor position! Therefore, you are healing in a shortened muscular state with this poor static posture and almost un-doing the good you’ve just done in the gym. The same goes for if you are at your desk all day, work out after work, go home and sit on the sofa all evening!

Did you know that some studies have found that sedentary workers who exercised were at just as high a risk of health issues as those who didn’t exercise regularly? Pretty shocking really – so do something about it!

To help, I’ve created a simple checklist for you to use at work – its attached at the bottom of this blog post.


For the desk worker, what’s more important than intermittent exercise (which I do still recommend you doing, by the way!) is regular movement. Here are some simple tips to help you integrate regular movement into your work day and prevent your gym sessions going to waste:

Stand for a few minutes every 30-60 minutes

This is easy, so no excuses. It’s also proven to increase your productivity, so give it a go.

Stretch and move while sitting down

Because why not? This will help improve blood flow, which has it’s own load of benefits including feeling more awake, alert and positive.

Regular walks throughout the day

Be it up and down the stairs, to the photocopier or coffee machine.. just fit it in. Again, this ties in with increasing productivity, breaking up your day, allowing your eyes some time away from the screen, which all helps keep your focus when you get back to your desk.

Desk posture

This is simple and easy to work on, considering you’re sat there all day! Remember, your neck, shoulders and arms are crucial parts of creating good posture habits. See my previous blog – ‘Simple Tips for Sitting Smart’.

In addition to these tips, check out the Desk-Excise checklist below!

DOWNLOAD YOUR FREE Desk-ercise Checkist

These are all very easy to do, so get moving a little more and let your hard work in the gym and outside pay off!

Thank you for reading. Keep it simple!

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