How to Break-up your Workday


Break up your desk time with easy movement

Do you have a job?

Do you sit down a lot at that job?

Read all those scary stats about how sitting leads to an earlier death?

Me too! So, today’s post: 8 fast, fun, and easy ways you can break up your workday to get some space and movement.


8 easy ways to get more movement and space into your desk job.



Why use movement?

I often feel pretty crappy after a whole day of sitting at my desk staring at the computer. Which, of course, feeds into causing food cravings and unwanted eating after work.

Luckily for me, as a teacher, I don’t have to do it too often because I’m up and out in the classroom. But this summer I’ve had nearly 4 weeks of curriculum development to get through that has seen me at my desk a lot more than I’m happy with.

Cue brain fog, tired eyes, sore back, neck, and shoulders, cranky mood… and chocolate cravings. So not cool.



You guys that have desk job: how do you do it??

Here’s a system of fun and easy movement breaks for you to break up your workday.

The key here:

Schedule it in. Make a plan for your day and write in at least two 15 minute breaks and a longer break for lunch. You can also work in some smaller 2-5 minute spaces between tasks.

Ok, now you’ve got a little time – what can you do with it?

1. Yoga

Desk yoga¬†– I can’t recommend this enough. The movements can be subtle but powerful.


2. Slow down

Take time over your lunch. Eat mindfully. Go for a walk afterward.


3. Connect

Be social. Instead of emailing someone in the office, take a short walk and go to see them. It gets you up and out of your chair, and the social side of things rocks! Research shows that being friends with your coworkers might also help you live longer – so double win!


4. Grab a lunch walk

If you order-in for lunch, try walking out to get food instead.


5. Take regular breaks

Try the pomodoro technique. I’ve started using Pomello, integrated with my Trello to-do list. Every time it’s break time, get up and do something you enjoy. If that sentence was a bunch of gibberish to you, all it means is: break up your workday into small manageable sections devoted to a particular activity. When you’ve spent a certain amount of time of the activity, take a break, then come back to it refreshed. Watch your productivity sky rocket.

If that sentence was a bunch of gibberish to you, all it means is: break up your workday into small manageable sections devoted to a particular activity. When you’ve spent a certain amount of time of the activity, take a break, then come back to it refreshed. Watch your productivity sky rocket.


6. Sneaky moves

Move without moving. There’s a lot you can do if you feel you really need a bit of space and movement, but can’t actually get up for a break right now.

Deep breathing, tense and relax muscle groups, gently stretching your neck and shoulders – all with help get you a little bit of fresh movement and break up your work day from your desk. Butt clenches for the win!


7. Work walking

Work while walking. I often have things I need to plan or brainstorm for. I take my phone and a pad and paper for a walk, often out of the office but maybe not out of the building, and use the time to not only refresh my body, but get some new thoughts too. Sometimes just getting out of the room and into a new one is enough to do it.


8. Get mobile

Take your next phone call on the move. I’ve never done this, but it’s a cool idea. Your phone is a ‘mobile’ and so are you – so use it!



So, there you have it, it a quick blog post – 8 fast, fun, and easy ways to break up your work day. It’s even in infographic form for ease!

8 easy ways to get more movement and space into your desk job.

Tell me guys: What do you do to get some movement into your work day?


About Samantha

Hello! I’m Sam and I’m an Eating Psychology Coach. I work with women who struggle with emotional eating and weight loss to develop new strategies and lifestyles so they can stop using food to cope, lose weight, and eat happy.

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