For most of us, the workday can feel like a blur of emails, meetings, and endless to-do lists — all while sitting for hours on end. Whether you work from home, in an office tower downtown, or on the go between appointments, finding time for fitness can be tough.

But here’s the good news: you don’t have to hit the gym every day to stay active and feel your best. By adding a few mindful movement habits into your workday, you can boost your energy, improve focus, reduce stress, and support your long-term health — all without changing into gym clothes or leaving your workspace.

At YEG Thrive, we believe fitness should be accessible to everyone — and that includes the busy professionals who barely have time for lunch, let alone a full workout. So, if you’re one of the many Edmontonians balancing work, family, and wellness goals, these five tips are for you.

Let’s dive into the top 5 simple ways to stay active at work — and how to turn your desk job into a chance to move more every single day.

1. Make Movement Part of Your Routine (Not an Afterthought)

Most of us think of exercise as something we do before or after work. But the secret to staying active all day is to reframe movement as part of your routine — not something separate from it.

Try these simple strategies:

  • Take walking meetings. Instead of sitting in a boardroom or over Zoom, suggest a walking meeting when possible. A 20-minute walk can cover your agenda and help spark creative ideas.
  • Set a “move reminder.” Every 45–60 minutes, set an alarm on your phone or smartwatch reminding you to stand up, stretch, or walk around the office. Even a quick 2-minute movement break boosts circulation and reduces stiffness.
  • Use your commute wisely. If you take public transit, get off one stop early and walk the rest of the way. If you drive, park a few blocks farther than usual. Those extra steps add up — and help you decompress before or after work.

According to research from the Canadian Society for Exercise Physiology, even short bursts of movement throughout the day can significantly improve cardiovascular health and reduce the risk of chronic conditions like diabetes and hypertension.

YEG Thrive Tip: If your workplace offers a wellness program or a step challenge, join in! The accountability helps turn movement into a fun, social part of your workday.

2. Build a “Desk Workout” You Can Actually Stick To

You don’t need a gym membership (or a sweat towel) to sneak in some strength training at your desk. A few small, consistent movements done throughout the day can strengthen key muscles and improve posture.

Try this quick 5-minute Desk Workout:

  1. Chair squats (10 reps) – Stand up from your chair without using your hands. Lower back down slowly and repeat.
  2. Seated leg lifts (10 reps per leg) – Sit tall, extend one leg straight out, hold for 3 seconds, lower, and switch sides.
  3. Desk push-ups (10 reps) – Place your hands on your desk, walk your feet back, and do push-ups against the surface.
  4. Shoulder rolls (10 forward, 10 back) – Relieve tension from hunching over a keyboard all day.
  5. Calf raises (15 reps) – Stand and lift your heels off the ground. Hold for a second, lower, and repeat.

You can complete this mini-routine two or three times a day — once mid-morning, once after lunch, and again before heading home. It’s quick, effective, and completely office-friendly.

YEG Thrive Tip: Invest in small, inexpensive equipment like resistance bands or a mini under-desk pedal machine. Keep them nearby so movement becomes easy and automatic, not an extra task you dread.

3. Stand Up for Your Health

Sitting for long periods has been called “the new smoking” — and for good reason. Studies show that prolonged sitting increases the risk of obesity, heart disease, and even early death.

One of the simplest ways to counteract this is to simply stand more.

Here’s how to make standing part of your day:

  • Alternate between sitting and standing. If your workplace offers adjustable desks, set a timer to stand for 20–30 minutes every hour.
  • Take phone calls on your feet. Make it a rule: if you’re on a call, you’re standing or pacing.
  • Stretch while reading emails. A few shoulder shrugs or side bends while you read through your inbox can go a long way.

Standing burns more calories than sitting and can also help improve posture, reduce back pain, and increase alertness.

If you don’t have a standing desk, get creative — use a counter, a tall table, or even stack sturdy boxes to raise your workspace temporarily.

YEG Thrive Tip: Try pairing standing time with specific work habits — like always standing during your first 30 minutes of the day or while reviewing reports. The consistency helps make it stick.

4. Take Advantage of Micro-Movements

Not all movement has to be structured. Micro-movements — small, frequent bouts of activity throughout your day — are one of the most underrated tools for staying active at work.

Ways to sneak them in:

  • Take the stairs instead of the elevator (even for one or two floors).
  • Walk to your coworker’s desk instead of sending an email or chat message.
  • Do toe taps, heel raises, or glute squeezes while sitting.
  • March in place while waiting for your coffee or printer.
  • Stretch your arms overhead or do gentle neck rotations between tasks.

These micro-movements may not feel like much, but over an 8-hour day they can burn 200–300 extra calories, improve circulation, and keep your joints happy.

YEG Thrive Tip: Try pairing micro-movements with habit stacking — link them to things you already do. For example, do 10 calf raises every time you refill your water bottle or stretch your wrists after every email batch.

5. Prioritize Active Breaks and Lunchtimes

Your lunch break isn’t just for eating — it’s a golden opportunity to recharge both mentally and physically. Instead of staying glued to your desk, use that time to get moving.

Some easy ways to build activity into your break:

  • Go for a walk outdoors. Even a 10–15 minute walk boosts mood and creativity. Bonus: you’ll get a dose of Edmonton sunshine and fresh air (yes, even in winter!).
  • Stretch it out. Try gentle yoga poses like forward folds, seated twists, or standing side stretches to release tension.
  • Hit a local studio. Many Edmonton gyms and yoga studios, like Metta Yoga, The PROJCT, and F.R.E.E. Fitness, offer express lunchtime classes or drop-ins.
  • Form a “wellness crew.” Find coworkers who share your fitness goals and plan short group walks or desk stretch sessions.

If you work remotely, use your break to do chores that get you moving — vacuum, unload the dishwasher, or take your dog for a brisk walk around the block.

YEG Thrive Tip: Protect your lunch hour. Schedule it in your calendar as if it’s a meeting with your future self — because it is. You’ll return to work feeling refreshed and more productive.

Bonus: Move with Intention After Work

While these strategies help you stay active throughout the day, consistency matters most. Even if you can’t get to the gym daily, look for ways to be active in your everyday life.

Walk or bike to local shops, take the stairs at the parkade, or join a weekend group fitness event like a YEG Thrive Community Sweat. Every bit counts, and the goal is to move more, sit less — however that looks for you.

Final Thoughts

You don’t need hours in the gym to make meaningful progress toward your health goals. By weaving movement into your workday — even in small, simple ways — you’ll improve your energy, posture, mood, and long-term wellness.

The best part? You’ll inspire others in your workplace to do the same. Because when one person starts standing, stretching, or walking, it often encourages others to join in. That ripple effect is exactly what YEG Thrive is all about — building a stronger, healthier, and more connected community across Edmonton.

So tomorrow, when the afternoon slump hits, take a deep breath, stand up, and move. Your body — and your mind — will thank you.

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