5 Habits to Keep Moving at Your Desk Job

Working for hours at your desk may feel like a routine part of your day, but being sedentary for long periods can have a negative impact on your health.

CA Heart and Vein Specialists in Huntington Beach, California, focuses on helping treat and prevent cardiovascular conditions. Dr. Majed Chane and our staff offer guidance on how to support your heart and vein health with practical, everyday changes. That includes simple ways to incorporate more movement into your workday while you’re at the office.

The importance of moving during your workday

The reality is that sitting too much can be deadly. One study found that sitting too much doubles your risk of early death, and it’s bad news for your heart. In addition to boosting the risk of dying from all causes, being too sedentary hikes your chances of dying of heart disease in particular, according to an American Heart Association Advisory.

Even if you exercise outside of work, sitting too long at the office without movement still negatively affects your vascular and heart health. Here are five tips that can help you restore balance.

1. Set a movement timer

It’s easy to lose track of time if you become absorbed in work. Set a reminder every 30-60 minutes to stand up and stretch or take a quick lap around the office. These short breaks activate your leg muscles, stimulate circulation, and give your eyes a break from the screen.

If a timer feels disruptive, try linking movement to tasks. For example, stand up when you take a call or walk while listening to messages. Repeated motion throughout the day reduces stiffness and supports vein health.

2. Stretch at your workstation

You don’t need a gym to get your blood flowing. Simple stretches you can do right at your desk help reduce muscle tension and improve blood return from your legs. Examples include

Shoulder rolls
Ankle circles
Standing calf raises

Focus on areas that tend to tighten up with prolonged sitting, such as your hips, hamstrings, lower back, and neck. Consistent stretching improves posture and helps prevent aches and discomfort that come from being in the same position too long.

3. Use a sit-stand desk or adjustable workstation

Alternating between sitting and standing during the day can help cut the time that you’re sitting at work, and it benefits your lower body circulation and muscle engagement. A sit-stand desk or adjustable riser makes it easier to shift positions throughout your day without disrupting your workflow.

If standing desks aren't an option, try standing during low-effort tasks like answering email or joining video meetings. The more you change your posture, the better your body functions over time.

4. Walk with purpose

Find ways to turn small moments into movement opportunities. Try walking to the farthest restroom, take the stairs, or volunteer to deliver documents instead of sending them digitally. These mini-walks may seem minor, but they add up quickly throughout your workday.

Just 5-10 extra minutes of walking every few hours can support healthy blood flow and reduce your risk of venous issues like spider veins or varicose veins.

5. Engage your legs while sitting

While you’re at your desk, you can find ways to engage your legs and feet. Try flexing your feet, performing ankle pumps, or raising your heels off the floor for short intervals. These subtle movements contract your calf muscles, which play a major role in returning blood to your heart from your lower body.

Try using a footrest or resistance band under your desk to vary your leg motion and prevent stagnation.

Starting small and being consistent is a surefire way to get more movement into your day at the office. Gradually build on each habit until you find yourself staying active while at work.

If you have any concerns about your heart or vein health, don’t hesitate to contact our team at CA Heart and Vein Specialists. It’s never too early or too late to prioritize your heart and vein health. We can support your cardiovascular wellness at work and beyond.