How to keep motivated at your desk – stretches and exercises for the modern worker

Sitting at a desk all day can get you stuck in a rut – and can really takes its toll on your body. Physically, you can get back and neck pain, joint pain, headaches and fatigue just from sitting at a desk all day, every day. However, there are some things you can do, to avoid this happening.

Healthline recommendeds various simply exercises for moving your body while at your desk. They say that “The good news is that moving or stretching is a buildable habit. For starters, you can set a timer to remind you to take a quick walk or stretch. If you’re pressed for time, there are even certain stretches you can do at your desk.”


Stretch 1 – your arms

Try moving your arms at your desk. Raise your arm and bend it so that your hand reaches toward the opposite side. You can also try overhead reaches to stretch out your shoulders. Try also raising your arms up in the air, holding your hands together and lifting your ribcage up with a deep breath.

Stretch 2 – your torso

Your body can feel stiff when working at a desk all day so take your arms behind your back and stretch out backwards, keeping your torso straight. Hold this for 10 to 30 seconds.

Stretch 3 – your legs

Simply push your chair back, keep your legs straight and touch your toes. Hold this pose for as long as you can, but no more than 30 seconds. Try also hugging one knee at a time, pulling it towards your chest.

Eating well

Stretches are a good place to start but there’s more you can do to improve your motivation levels at your desk. It can be very beneficial to eat well when sitting at your desk on a long-term basis. Eating a bag of crisps or a cake can give a short term fix but can give you a later burn-out feeling. Fruit and snacks, on the other hand, are good for your body and can satisfy your cravings when you’re sat at your desk.

If you can, get your employer to invest in a fruit delivery service. Getting fruit delivered to the office not only gets employees to be more productive after eating this healthy snack, but also it can help an employee feel valued by the company. Fruitful Office, who deliver fruit baskets to companies across the UK, say that in their survey, 87% of staff would rather be employed by a company that offers health and well-being support.

Not only this but over 80% of their clients told them that following the introduction of fruit in the office their “Quality of life in the office” improved.

If you have a desk job, remember to look after yourself. You can maintain a healthy work life if you exercise, take plenty of breaks, and eat well.