desk job

Did you know that if you have a desk job you could be sitting on average 1920 hours a year?

As Dolly Parton told us all, working ‘9 to 5’ is something most of us cannot avoid. What Dolly didn’t say was that on average a desk job worker sits for 1920 hours a year and that could be killing us.

Australian statistics show that 68.5% of the workforce are either sedentary of have very low levels of activity. Essentially, we go to work and sit for eight hours and that fact is having serious effects on our health.

Even for those desk job workers who do exercise outside of work, all their good work could be negated by the amount of sitting during the day. According to research published in the Annals of Internal Medicine, the benefits of exercise can be blunted if you also spend most of the rest of your day sitting.

Dr. David Alter, a heart expert from the University of Toronto and senior scientist at the Toronto Rehabilitation Institute, and his colleagues found that sitting too much—even among people who exercise regularly—led to higher rates of hospitalization, heart disease and cancer, as well as early death.

Other research finds restricting sitting time to less than three hours each day might boost an adult’s life expectancy by an extra two years. That’s TWO WHOLE YEARS to your life, simple by standing more.

So as jogging at work may not be an option – what can you do to move more at work?


Exercise Right’s top five tips for getting your move on for desk job work


  1. Standing desks – Perhaps it’s time to invest in a standing desk. Prices have reduced dramatically and they are now designed for easy installation. Swapping half an hour of sitting for standing shouldn’t be too difficult.
  2. Walking catch-ups – Let’s say goodbye to the stuffy boardrooms. If you need a catch up with colleagues why not take it outside and walk? Research shows that exercise not only improves your health but also your mental capacity, so walk – talk – and make action points when you get back to your desk.
  3. Stand up meetings – Instead of chairs around the table, why not stand and talk? I can guarantee that your meetings will be fast and effective!
  4. Walking groups – It’s great to see so many workplaces encourage sports teams after work, but why not get the gang together for a lunch time or tea break walk. It only needs to be 15 minutes around the block.
  5. Set up a challenge – Nothing gets people moving than a good old fashioned challenge. Pedometers are cheap and easy to access so why not grab a few and get a challenge started with your workmates. Whoever gets most steps in the week – wins!