Don't Let Your Desk Job Kill You!
Quick, simple movements you can do at your desk—without your coworkers thinking you've lost it.
I typically work out an hour a day, early every morning, and it's still not enough to undo what sitting at a desk does to my body. I'd love a job that doesn't require a desk, but that's not my reality. So I figured out how to survive the one I have. I am a desk jockey too and working on bringing you suggestions for easy movements to improve your strength, flexibility, and overall health. I am going to get you moving to help you beat the sedentary bug!
I use these methods to to get myself moving and out of that office chair! I'll poke you to perform subtle movements that can make a big difference in your overall fitness.
Your Success is My Goal
Building new fitness habits is difficult and often times we fail. My goal is for fitness to become part of your lifestyle without impacting your busy schedule and maybe even enhancing your productivity.
The average office worker sits for 10+ hours a day.
That sedentary lifestyle leads to back pain, poor posture, weight gain, and a whole list of health problems you don't want. You know you should move more, but leaving your desk every hour for a "workout" isn't realistic. Your boss would notice. Your meetings don't stop. And honestly, who has time?
The Answer: Micro-Movements Throughout Your Day
You don't need an hour at the gym. You need 30 seconds of movement, multiple times a day. Simple stretches, subtle exercises, and desk-friendly movements that keep your body functioning without broadcasting to the entire office that you're "working out."
I provide movement guidance that
-Takes 30 seconds to 2 minutes - fits between emails, during calls, while your computer loads
-No equipment needed - just you and your chair, sometimes some fun props help
-Office-appropriate - no one will give you weird looks (I promise)
I learned this the hard way!
Last year, I completely tore my rotator cuff during a routine bench press. Not doing anything crazy—just a normal workout. The surgeon said all three major tendons were full-thickness tears. Years of damage I didn't even know was there. He was shocked I'd been functioning at all.
Here's what nobody tells you: sitting at a desk for 8+ hours a day slowly destroys your body. I was working out an hour a day and thought I was doing everything right. Turned out the gym wasn't enough to undo what sitting was doing to me.
Six months post-surgery, I'm still rebuilding strength. I'm still sitting at that same desk. And I realized something: I can't wait for my next body part to break before I do something about it. These desk movements aren't just convenient—they're necessary survival tools.
Don't wait until something tears. Start moving now.
Start MOVING Today!
Join my email list and get free movement prompts delivered to your inbox. Simple reminders with quick exercises you can do right at your desk.
OfficeFitLife was created by a desk worker, for desk workers. I'm not a certified trainer—I'm someone who figured out how to stay healthy despite sitting 8+ hours a day, and I want to help you do the same.
This website and the movements it describes when you sign up are for general wellness. We are not medical professionals, Consult your doctor before starting any fitness program.
© 2025 OfficeFitLife | Stay healthy at your desk
You're In! Welcome to OfficeFitLife
Thanks for signing up! You'll start receiving simple movement tips and desk exercises in your inbox soon. Check your email soon for a welcome message.
In the meantime, your body is probably ready for a quick stretch. Try this: Stand up, reach both arms to the ceiling, hold for 5 seconds, sit back down. See? Easy.
