Did you know the average team member spends more than 8 hours a day sitting? That’s more time than we spend sleeping! And while it’s become the standard in today’s digital workplace, it goes completely against how our bodies are built to function.
At Goomi, we see it all the time—small moments of movement creating a big difference in how people feel and show up at work. The tricky part? Making those moments practical, consistent, and doable in everyday life.
But what if we didn’t treat movement as something extra?
What if we made it part of the rhythm of the workday—like coffee or email?
Let’s talk about simple, sustainable ways to break the sit-stare-scroll cycle and bring some much-needed energy back into our day.
The Science Is Clear: We Need to Move
When we give our bodies just a few minutes of movement throughout the day, something remarkable happens. Blood flows better. The mental fog lifts. We get our energy back.
And here’s the wild part—research shows that just five minutes of movement every hour can deliver the same mental health benefits as a longer workout. It doesn’t take a gym session; just intentional moments that keep your body in motion.
Think of these office fitness moments like your system’s “reset” button—resolving those pesky human “error messages” that show up as stiffness, muscle pain, brain fog, and joint pain. Over time, lack of movement can also contribute to more serious issues like musculoskeletal pain and an increased risk of heart disease.
Here’s how to bring more movement into your workday without disrupting productivity:
✅ Try the 20-20-20 Method: Every 20 minutes, look 20 feet away and move for 20 seconds. Your chair might be comfortable, but it’s secretly conspiring against your health! Counter with quick desk squats or shoulder rolls that wake sleeping muscles. Even small actions like shoulder rolls or leg extensions can help loosen tight tendons and ligaments and refresh your focus. Make sure your screen is at eye level and your feet rest flat on the floor to encourage healthy posture during the rest of your time at the desk.
✅ Schedule Movement Meetings: Block 5-minute “wellness appointments” in your calendar. These aren’t optional—they’re meetings where the only agenda item is reconnecting with your body.
✅ Create Movement Triggers: Link specific movements to regular activities. Before each video call, stretch your arms overhead. After sending important emails, stand up and twist gently. These pairings create natural movement patterns that become automatic over time. They will add-up to improve your energy and long-term mobility.
Your Space Doesn’t Matter, Your Movement Does
I’ve seen effective workplace exercise strategies unfold everywhere from corporate headquarters to kitchen tables.
In tighter home office setups, chair-based stretching routines become your best friend. Seated spinal twists and gentle core engagement exercises are ideal for boosting flexibility and relieving muscle tension. These require zero extra room but they double as practical posture improvement tips. The right ergonomic workstation setup enhances these opportunities even further.
A few simple adjustments—feet flat on the floor, screen at eye level, and elbows resting comfortably—can help support spinal alignment and reduce unnecessary strain on tendons and ligaments.
For those in open offices, try suggesting walking meetings where ideas and step counts climb together. Or designate simple “stretch zones” where brief active breaks at work become normalized. Don’t overlook stairs—the stair climbing benefits provide efficient cardio without requiring special equipment or extra time.
Remote workers have unique advantages. Turn household routines into fitness opportunities. Walk during phone calls, stretch while the kettle boils, keep exercise equipment for offices by your desk for quick activation sets between tasks. This makes spontaneous movement more likely to occur.
Moving Is Better Together
One thing I’ve seen over and over: change sticks better when we do it together.
When teams move together—even for five minutes—it starts to shift workplace culture. It builds energy, connection, and accountability – strengthening both bodies and bonds. It supports all fitness levels, encouraging everyone to participate without pressure.
Research confirms what we see in practice—group fitness challenges drive higher participation and better long-term success than solo efforts. Try these community-building approaches:
- Initiate low-barrier group fitness challenges with achievable daily targets that everyone can reach.
- Transform “Meeting Mondays” into “Moving Mondays” with brief stretching routines before diving into agendas.
- Create a dedicated team channel for sharing favorite desk exercises.
- Schedule occasional group sessions using simple exercise equipment for offices like resistance bands or small weights.
Small Shifts, Significant Impact
The beauty of these workplace exercise strategies lies in their simplicity. We’re not talking about training for marathons between Zoom calls. We’re talking about intentional micro-movements that build-up over time.
Start with one new habit this week. Add another next week. Before long, you’ll catch yourself walking instead of waiting, stretching instead of slouching, and actually feeling better at the end of your day.
You might even end your day with more energy than when you started. That’s where real change happens—not just in your body, but in how you experience your workday.
Start with just one sedentary behavior solution this week. Add another next week. Before long, you might find yourself bounding up stairs while colleagues wait for elevators, or finishing days with more energy than you started.
These small shifts improve more than just your physical health—they create ripple effects throughout your mindset and performance. Better focus, improved mood, and a new appreciation for daily movement quickly become workplace advantages of their own.
To learn more about Goomi Group’s on-site and remote experiences, including chair massages, office fitness classes, cooking demos, and educational seminars that seamlessly integrate into your workday, contact us at info@goomigroup.com.
About the Author:
Mika Leah is the Founder and CEO of Goomi Group, where she combines her passion for wellness with a talent for making healthy living accessible and fun. When she’s not helping companies transform their wellness programs, you might find her practicing what she preaches — usually with a green smoothie in one hand and a spreadsheet of ROI calculations in the other.
