INSIGHTS / MOVE DURING YOUR DAY · 3 MIN READ
How to move more
during a desk day.
You do not need to redesign your whole working day. Start by finding one moment when a short movement break could fit.
By Zacharias Razvi · 24 September 2026
The everyday problem.
You sit down to work. Meetings follow, lunch happens at your desk, and suddenly it is late afternoon. You meant to move more, but there was never a clear moment for it.
The first question is practical: where could movement fit into the day you already have?
THE BIGGER PICTURE · WORLDWIDE, 2022
31%
About 31 in every 100 adults did not meet recommended physical activity levels.
What does that number mean?
It does not mean those adults never moved. It means their activity was below the recommended level. It is a worldwide estimate, not a finding about Danish office workers or your own health.
The practical question is therefore: where can regular movement fit? A short break is one possible starting point, alongside activity outside work. It does not replace a complete activity routine.
A simple example.
Imagine a team that wants to take a short walk after its regular morning meeting. Some days the meeting runs over. Rather than dropping the idea, the team tries a shorter break or a different time.
This is a planning example, not a rule about how often everyone should move.
Try one small change.
- Choose an existing moment. For example, the end of a meeting or the start of lunch.
- Choose something manageable. A short walk or another comfortable movement option that suits your abilities and setting.
- Review it after a week. Did it fit? What got in the way? Adjust the time or activity before adding more.
THE POINT TO REMEMBER
Make the opportunity clear. A movement break that fits your day is easier to try than a vague intention to be more active.
Why it matters.
WHO recommends regular physical activity and limiting sedentary time. Small opportunities to move can contribute to your overall activity; a brief office break is not a complete exercise programme. Read the WHO guidance.
For a team, ask whether the format is convenient and accessible. Do not assume a short trial proves changes in sickness absence or productivity.
Planning this for colleagues? Open the workplace guide ↗
General information, not individual treatment advice. Zacharias is a final-semester physiotherapy student, not yet an authorised physiotherapist.