7 Simple Ways to Stay Active at Your Desk Job

Sitting for long periods may feel like part of the job in a contact centre or office environment, but it’s taking a serious toll on employee wellbeing.

Research increasingly shows that sedentary work can contribute to a range of health risks, including heart disease, obesity, and mental fatigue, even if you exercise outside of work.

That’s why it’s more important than ever to find simple, low-effort ways to stay active throughout your workday. In this article, we’ll explore practical, office-friendly tips to help you keep moving, stay energised, and support your long-term health, without disrupting your day.

7 Ways to Stay Active at Your Desk Job

Small bursts of movement can have a big impact on your physical and mental health. Here are 7 ways to add more movement to your workday, even in the busiest contact centre.

1. Start With a Daily Desk Stretch Routine

Poor posture and tension build up fast when you’re sitting still and staring at screens. Start your day or take regular breaks to do some light upper-body stretches.

Think shoulder rolls, neck tilts, seated spinal twists, and arm reaches. Even just a minute or two helps relieve tight muscles, improve circulation, and reset your focus.

Pro tip: Add a quick desk stretch break to your calendar so you don’t forget.

2. Take Calls on Your Feet

If you’re not required to sit in front of a screen while on a call, use that time to stand up or take a few steps.

Walking in place, pacing gently, or doing standing calf raises during longer conversations can break up long sitting spells without impacting productivity.

Using a wireless headset? Even better. It gives you more freedom to move without missing a word.

If you want to know more about headsets to use in your call centre, read our article: An Introduction to… Contact Centre Headsets

3. Walk and Talk Instead of Email

Instead of messaging or emailing a colleague who sits nearby, walk over and have the conversation face-to-face (or headset-to-headset).

It’s a double win: you get your body moving and foster more human connection, something remote or hybrid teams often miss.

Bonus: You’ll usually resolve things faster than over email.

4. Turn Tea Time Into a Movement Moment

Need a quick refresh? Use your break to walk to the kitchen, refill your water, or make tea or coffee for a colleague.

While the kettle boils, stretch your arms, do light heel raises, or just enjoy standing tall. Need an extra boost? Lightly curl your water bottle or a stapler for a makeshift bicep curl.

5. Bring Back the Office Olympics

Inject energy, teamwork, and a bit of fun into the workweek by organising light-hearted “Office Olympics” or wellness challenges.

Once a month (or even weekly), gather the team for short, friendly competitions, think chair races, step challenges, wall-sit contests, or a minute-to-win-it-style game.

Not only does it get everyone moving, but it also helps build stronger team bonds and injects positivity into the workday, something especially valuable in high-pressure environments like contact centres.

Do you want to know how you can host an office Olympics in your office? Read our article: How to Host an Office Olympics

6. Swap the Lift for the Stairs

Taking the stairs is a classic, but for good reason, it’s one of the best low-effort ways to get your heart rate up during the workday.

Even a single flight here and there builds cardiovascular health and energises you before your next call or meeting.

Want more? Set a “stair break” timer every few hours for a quick mental and physical reset.

7. Use Quiet Spaces for Mini Workouts

If your office or contact centre has unused meeting rooms or quiet corners, use them to sneak in some light exercise.

Whether it’s a few squats, wall push-ups, or shoulder stretches, these small bursts of activity help improve circulation and reduce mental fatigue.

Tip: If you’re on a call and using a wireless headset, roam while you talk to maximise movement.

This article is a revised version of The Call Centre Exercise Work-Out, originally published by Jabra.

For more on ensuring agents health and well being at work, read these articles next:

• 6 Ways to Plan Exercise into Your Agents’ Day
• 10 Quick Wins to Help Agents Recover From a Tough Day
• Employee Well-Being: How to Reduce Contact Centre Stress