Creating a Dynamic Functional Work Space in an Office Setting

Fitness Tips

Creating a Dynamic Functional Work Space in an Office Setting

Statistics show that 85% of working Americans sit at a desk for eight to eleven hours per day. If you find yourself within this category and are seated for a portion or majority of your workday, movement can be not only a source of relief, but can contribute to your overall level of health and productivity. Typically, the desk and common chair limit our movement and put us in unnatural positions that can cause stiffness and muscular imbalances over time. By adopting some minor adjustments to your space, you can increase your daily movement. The following tips can keep you active, prevent stiffness and add to your productivity:

  • Take your eyes off of the screen once every 20 minutes - Studies show that computer related eye strain effects 50-90 percent of working Americans, causing dry or itchy eyes, headaches or fatigue. Constantly looking at a computer screen can be hard on your eyes in many ways, but a few simple tips may lessen these symptoms. Every 20 minutes, take your eyes off of the screen and focus for at least 20 seconds on a fixed object in the distance. Additionally, you might consider performing eye exercises such as rolling your eyes in either direction or looking to the left and right without moving your head.
  • Stand Up - Standing desks can be a great option to alleviate postural imbalances caused by sitting, but they aren’t always available in every environment. If you don’t have access to a standing desk, make a point to stand regularly, paying attention to proper body mechanics (relaxed shoulders, chin tall, chest up, etc). If you’re having trouble incorporating standing into your day, try simple modifications like standing during meetings, standing during phone calls, or setting up walking meetings with co-workers.


  • Create dynamic stretching stations in your workspace - You don’t need high tech equipment or special training tools to increase movement while at your desk. Introducing objects into your direct workspace that stretch the feet, calves and upper body will encourage you to move more. Here are some examples of items that will help motivate movement and stretching:                                                                            



  • Take regular detours- When making daily trips to meeting rooms, the copy machine, or even the restroom, take a few extra minutes to stretch your legs by walking or performing light bodyweight movements. You’ll be surprised at what short, but frequent movement breaks throughout the day can add to your level of comfort within your workspace.
  • Kick your shoes off- Being confined and locked into movement doesn’t stop at the standard desk and chair. In fact, it continues through the rigid soles of our shoes. Whether in the seated or standing position, try taking off your shoes to allow movement of the toes, feet and ankles. Note: make sure this is approved in your workplace before removing footwear. Try these exercises in a seated or standing position:


  • Set reminders to MOVE- Remind yourself to move regularly by setting alarms on your phone or within your calendar. Many of us have good intentions of staying active throughout the typical workday, but productivity can often prevent us from practicing that movement we need to keep our bodies feeling good.

Whether or not you are able to incorporate all of the tips listed above, start somewhere by moving more and get out of the chair whenever possible. Our bodies are designed to be in motion, and we should adapt our work habits to help improve our overall quality of life. After all, a body in motion stays in motion!



Author Information

Sarah Robertson
Sarah Robertson's picture

Sarah Robertson is the Precor Marketing Education Coordinator. In addition, Sarah holds a Bachelor's degree in Sport Management, is a Certified Personal Trainer and Senior Fitness Specialist. 

Last seen: 5 months 1 week ago
Joined: 10/08/2016 - 14:39