8 Ways to Build Healthy Work Habits in 2025

Want to feel better and work smarter? Building healthier work habits can boost your productivity, reduce burnout, and improve your overall well-being. Here’s a quick summary of 8 practical ways to make your workday healthier in 2025:

Set Up Your Desk Correctly: Adjust your desk, chair, and monitor for ergonomic comfort.
Take Regular Movement Breaks: Stand, stretch, or walk every 30–60 minutes.
Do Simple Desk Exercises: Incorporate quick exercises like desk push-ups or chair squats.
Fix Your Sitting Posture: Align your body properly to avoid strain and fatigue.
Use Water Breaks for Activity: Combine hydration with light exercises like calf raises.
Track Your Daily Movement Goals: Use apps or tools to stay consistent with activity.
Add Movement to Online Meetings: Stand or stretch during virtual calls to stay active.
Stretch After Long Commutes: Loosen up with post-commute stretches to ease tension.

These habits are easy to start and can make a big difference in your health and energy levels. Whether you work remotely, in-office, or hybrid, small changes can lead to a more productive and balanced workday.

Real Time Desk Exercises & Stretches - Ask Doctor Jo

1. Set Up Your Desk Correctly

Having your desk set up properly can make a big difference in how productive and comfortable you feel during the day. Poor desk ergonomics can lead to discomfort, fatigue, and even long-term health issues. To avoid this, aim for what experts call a "neutral body alignment" - a position that minimizes strain and maximizes efficiency.

Getting Started: Desk and Chair Setup

Begin by adjusting your desk height. For most people, a desk height between 28 and 30 inches works well. If you're around 6 feet tall, aim for the higher end of this range (29-30 inches) to ensure your arms are in a comfortable position while working.

Your chair is equally important. Adjust it so that your feet rest flat on the floor and your knees form a 90-degree angle. There should be about 3 inches of space between the back of your knees and the seat. If your feet don't reach the floor, a footrest can help you maintain the right posture.

Monitor and Input Device Placement

Your monitor should be about 20 inches away from your eyes - roughly an arm's length - and positioned so the top edge is slightly below eye level. This setup helps prevent neck strain. If you're using two monitors equally, angle them inward for easier viewing.

For your keyboard and mouse, keep them slightly below elbow level with a slight tilt for the keyboard. This reduces wrist strain and helps avoid repetitive stress injuries. According to experts at Das Keyboard, designing your workspace ergonomically and taking regular breaks can significantly reduce the risk of these injuries.

Key Measurements for an Ergonomic Desk

Here’s a quick reference table to help you fine-tune your setup:

Component	Ideal Position	Key Benefit
Desk Height	28-30 inches	Keeps arms in proper angle
Monitor Distance	20+ inches	Eases eye strain
Chair Height	Feet flat, knees at 90°	Promotes good circulation
Keyboard Position	Below elbow level	Reduces wrist discomfort

Ergonomic Accessories to Consider

To take your setup to the next level, think about investing in ergonomic tools. For example, a monitor arm (around $63.00) can help you position your screen at the right height, and a keyboard tray (approximately $45.00) can make sure your keyboard stays in the ideal position.

2. Take Regular Movement Breaks

In 2025, creating a healthier workday means addressing the fact that most office workers spend about 70% of their time sitting down. On average, adults sit for around 7.7 hours daily, which can lead to serious health issues like cardiovascular disease, type II diabetes, and musculoskeletal problems.

Why Movement Breaks Matter

Taking regular movement breaks isn’t just about feeling better - it’s backed by science. Cutting down on sitting time can actually improve job satisfaction and reduce fatigue. These breaks help maintain productivity while also boosting focus and creativity throughout the day. The key is to plan short, purposeful pauses that fit into your routine.

How to Schedule Your Breaks

A tool like My Exercise Snacks can help you stay on track by sending reminders for movement breaks. But even without an app, you can easily incorporate these into your day.

Simple Desk Exercises

If you’re stuck at your desk, try these quick exercises to stay active:

Hand and Finger Stretches: Ease tension from typing.
Neck Rotations: Loosen up your shoulders.
Seated Leg Extensions: Keep your blood flowing.
Chair Squats: Activate larger muscle groups.
Wall Push-ups: Strengthen your upper body.

Adding Movement to Everyday Tasks

You don’t have to carve out extra time for movement - just weave it into your regular activities:

Walk over to a coworker’s desk instead of emailing.
Take a lap around the office while on a call.
Use water breaks as a chance to stretch or move around.
Stretch discreetly during virtual meetings (with your camera off).

Matching Activity Intensity to Your Day

Here’s a quick guide to help you decide how active your breaks should be:

Activity Level	Duration	Examples	Best Time
Light	2–3 minutes	Stretching, Walking	Every hour
Moderate	5 minutes	Chair squats, Wall push-ups	Mid-morning, Mid-afternoon
Active	10 minutes	Office laps, Stair climbing	Lunch break

Incorporating movement into your workday doesn’t have to be complicated. These small, intentional actions can make a big difference in your overall health and energy levels.

3. Do Simple Desk Exercises

Transform your workspace into a mini fitness zone with just your desk, a sturdy chair, and a few minutes of your day. These desk exercises are a great way to add movement to your routine while staying professional and focused.

Upper Body Boosters

Your desk can double as a workout tool to help build upper body strength. The key? Focus on proper form and gradually increase the intensity.

Desk Push-ups
Stand at arm's length from your desk, placing your hands slightly wider than shoulder-width apart. Lower your chest toward the desk while keeping your core tight, then push back up. Start with 3 sets of 8 reps, and as you gain strength, aim for 3 sets of 12.

Triceps Dips
Grab a stable chair and sit on the edge with your hands gripping the seat, fingers pointing forward. Slide off the chair and lower your body until your upper arms are almost parallel to the floor, then push yourself back up. Begin with 10 controlled reps, and increase as you get stronger.

Core Exercises for Stability

Strengthen your core with these simple yet effective desk-friendly moves. These exercises not only improve stability but also support overall strength.

Exercise	Duration/Reps	Tips for Form	Focus Areas
Desk Plank	30 seconds	Keep forearms on desk and back straight	Core, shoulders
Seated Bicycles	10 reps per side	Sit tall and twist with control	Obliques, abs
Glute Squeezes	30 seconds	Sit upright and squeeze glutes tightly	Glutes, lower back

Lower Body Strengtheners

Keep your legs active and strong with these quick lower body exercises.

Chair Squats
Stand in front of your chair with your feet shoulder-width apart. Lower yourself as if sitting, stopping just before your buttocks touch the chair, then stand back up. Perform 3 sets of 8–12 reps.

Calf Raises
Stand near your desk for balance. Rise onto your toes, hold for 2–3 seconds, then slowly lower back down. Do at least 10 reps during each break.

Tips for Progressing Your Routine

Start with 3 sets of 8 reps, focusing on good form.
Gradually increase to 3 sets of 12 reps.
Once comfortable, add an extra set.
Work your way up to 9 sets of 12 reps for advanced training.

A Quick Circuit to Stay Active

For a full-body boost, combine these exercises into a quick circuit:

30 seconds of desk push-ups
30 seconds of calf raises
30 seconds of seated bicycles
30 seconds of glute squeezes
30 seconds of desk plank
30 seconds of triceps dips

Repeat the circuit 2–3 times during your workday to keep your energy up and your muscles engaged. These quick bursts of activity can make a big difference in how you feel throughout the day.

4. Fix Your Sitting Posture

Improving your desk setup isn't just about the furniture - it’s also about how you sit. Poor posture can take a toll on both your health and productivity. Meghan Markowski, a Physical Therapist at Harvard-affiliated Brigham and Women's Hospital, explains: "It's a common and important health problem among Americans, and it can lead to neck pain, back problems, and other problems."

The Hidden Costs of Poor Posture

Did you know that for every inch your head tilts forward, the strain on your spine nearly doubles? This extra pressure can lead to a host of issues, including chronic neck and back pain, headaches, breathing difficulties, digestive problems, poor balance, and muscle fatigue.

The Perfect Posture Checklist

Use this table to check your alignment and avoid common posture mistakes:

Position Check	Correct Alignment	Common Mistakes to Avoid
Monitor Position	At arm's length, with the top of the screen at eye level	Looking down at the screen
Shoulder Alignment	Relaxed, forming a 90-degree angle	Hunching or rounding forward
Back Support	Lower back supported, ideally with a lumbar cushion	Slouching or leaning too far back
Leg Position	Parallel to the floor, knees level with hips	Crossing legs or letting feet dangle
Feet Placement	Flat on the floor or on a footrest	Tucking feet under the chair

Quick Posture Reset Technique

Try this simple reset to realign your posture: Sit at the edge of your chair and slouch briefly. Then, slowly straighten up, drawing your belly button toward your spine. Hold this position for a few seconds to reinforce your natural spinal curves.

"Bring your belly button in toward your spine, as if you're zipping up a snug pair of jeans. This will help to engage the transverse abdominis muscle, which acts like a corset around the spine." – Meghan Markowski, Physical Therapist

Movement Intervals

Sitting still for too long can wear your muscles out. Andrew Bang, DC, advises: "Your body loves variety, so don't allow your muscles to get too fatigued." To keep your body happy, set a timer and:

Stand up every 30–60 minutes
Take short walking breaks
Do light stretches
Shift your sitting position regularly

Core Engagement Tips

A strong core supports good posture. Here’s how to keep your core engaged while sitting:

Relax your shoulders and pull them back.
Align your head with your spine.
Activate your abdominal muscles by gently pulling them in.

Monitor Your Progress

Stick a daily posture checklist on your monitor to remind yourself of these tips. Track your progress to see if you notice less discomfort or fatigue. If pain persists, consult a physical therapist. And remember, good posture is just one piece of the puzzle - combine it with other healthy workplace habits for the best results.

5. Use Water Breaks as Exercise Time

Water breaks aren't just for staying hydrated - they're a perfect opportunity to sneak in some movement during the workday. Considering that office workers spend about 56% of their time sitting still, using these moments for light activity can help counteract the risks of prolonged sitting. It’s a simple way to hydrate and stay active without disrupting your routine.

Breaking up long periods of sitting with short bursts of movement doesn’t just improve hydration - it also supports better metabolic health. Aim for a quick 2-3 minute activity every 30 minutes to keep your body engaged:

Frequency	Activity	Duration
Every 30 minutes	Active microbreak (e.g., calf raises, squats)	2–3 minutes

Here are a few ideas for staying active while refilling your water bottle:

Standing calf raises: Do them as you wait for your bottle to fill.
Chair squats: Try a few near the water cooler.
Short walks: If possible, take a quick stroll while fetching water.

These brief breaks not only reduce discomfort in your muscles and joints but also improve markers of heart and metabolic health. Plus, they can help relieve fatigue and stress.

"Light-intensity walking breaks may counteract increased fatigue." – Wennberg et al.

Keep track of how much water you drink and how often you move throughout the day. These active water breaks can also help prevent musculoskeletal disorders, which affect 20-60% of office workers. Pairing this habit with other movement strategies can make your workday feel less static and more dynamic.

Programs like the Booster Break initiative have demonstrated that incorporating active breaks into the day can enhance physical and mental health, improve job satisfaction, and even boost productivity. Making these small, active changes during your water breaks can have a big impact on both your wellness and work performance.

6. Track Your Daily Movement Goals

Once you've established a routine of regular movement breaks, the next step is tracking your progress. Keeping tabs on your daily activity helps transform those short breaks into meaningful, measurable habits that stick.

The My Exercise Snacks platform makes this easy with features like smart reminders and a fun points system. This setup works hand-in-hand with your desk exercises and posture improvements, ensuring every movement counts:

Activity Level	Daily XP Target	Recommended Movement Breaks
Beginner	100 XP	Every 60 minutes
Intermediate	250 XP	Every 45 minutes
Advanced	500 XP	Every 30 minutes

Using the Chrome extension, your activities are automatically logged, and you're rewarded with XP that not only tracks your progress but also boosts your fitness rank, keeping you motivated.

Research from the Journal of Applied Physiology highlights the benefits of interrupting long periods of sitting. Just 2 minutes of bodyweight exercises every 30 minutes can help stabilize blood sugar and lower cardiovascular risks.

Here are some tips to get the most out of your movement tracking:

Start small: Set achievable goals and increase them gradually.
Use reminders: Enable smart notifications to keep you on track.
Celebrate consistency: Keep an eye on your streaks to stay motivated.

The platform's fitness ranking system provides a clear sense of achievement and encourages long-term commitment. By keeping track of these small, consistent breaks, you're laying the groundwork for a healthier, more active work routine.

Tracking your movements consistently transforms those short bursts of activity into a powerful tool for workplace wellness, setting the stage for even greater improvements down the line.

7. Add Movement to Online Meetings

Virtual meetings don’t have to mean staying glued to your chair for hours. Studies suggest that adding movement can increase engagement and even spark creativity. Here’s how you can bring some energy into your virtual interactions.

For Team Meetings and Presentations

Transform your video calls into more dynamic experiences by encouraging moments of standing. Andrew Knight explains, “A workspace that encourages people to stand up is going to lead to more collaborative and more creative outputs”. Tools like the My Exercise Snacks platform can even send reminders during longer meetings to keep everyone moving.

Movement-Based Icebreakers

Start your meetings with activities that energize participants and get them moving:

Stand and Stretch
Begin by asking participants to stand when a statement applies to them, such as, “I’ve finished all my morning tasks.” After a few rounds, incorporate simple stretches to keep the energy up.
Energy Boost Break
For longer meetings, try the “Shake Down” technique:
- Stand up.
- Shake each limb 8 times.
- Repeat with 4 shakes per limb.
- Continue decreasing the number of shakes until you finish with a final, lively shake.

Tips for Staying Professional While Moving

Here are some ways to stay active without losing focus or professionalism:

Keep movements subtle and appropriate for a desk setting.
Stand during transitions between meeting segments.
Use short, standing brainstorming sessions to encourage collaboration.
Set the tone by standing during your own presentations.

Research shows that groups who stand tend to engage more and share ideas more freely. By introducing movement into your virtual meetings, you not only promote physical well-being but also create a more collaborative and energized environment.

Start small - like standing for a portion of your meeting - and build from there as your team gets comfortable with these active changes.

8. Balance Long Commutes with Exercise

Long commutes can take a toll on your body, leaving you feeling stiff and tense. To counteract this, try incorporating some quick exercises as soon as you arrive at your destination. A few minutes of stretching can help ease tension, reset your muscles, and prevent discomfort.

Post-Commute Recovery Routine

In September 2024, StretchLab shared three simple stretches designed to relieve the strain of long commutes:

Lower Back Release
Sit at the edge of a chair, gently rotate your torso from side to side, and hold each twist for 20–30 seconds. This movement helps loosen up your lower back after sitting for extended periods.
Upper Body Tension Relief
Stand up, interlock your fingers, and stretch your arms overhead while taking deep breaths. This stretch opens up your chest and shoulders, countering the effects of prolonged sitting.
Hip and Leg Mobility
While seated, cross one ankle over the opposite knee to form a "figure-four" shape. Hold the position for 20–30 seconds on each side to release tension in your hips and legs.

"One of the best things you can do for your body when you get to your destination is stretch!" - StretchLab

Conclusion

In 2025, nurturing healthy work habits has become more important than ever, as employee burnout continues to challenge workplace wellness and productivity. Addressing this issue requires turning strategies into practical, everyday actions that fit seamlessly into your routine.

Here’s a quick rundown of ways to make movement and wellness part of your workday:

Revamp your workspace: Ensure it supports comfort and efficiency.
Set movement reminders: Use tools like My Exercise Snacks to prompt regular activity.
Include desk exercises: Aim for 2–3 simple movements during the day.
Focus on posture: Proper alignment can prevent discomfort and fatigue.
Stretch during breaks: Use water breaks as an opportunity to move.
Track your activity: Keep tabs on your daily movement goals.
Stay active in meetings: Stand or walk while attending online calls.
Stretch after commuting: Unwind with post-commute stretches to ease tension.

My Exercise Snacks makes it easy to stay consistent, offering features like daily streaks to help you turn movement into a habit. Workplace wellness expert Benjamin Gelb highlights its value:

"When leaders prioritize well-being, it signals to employees that their health and happiness matters."

Research backs this up - employees who feel supported by their employers are more engaged and more likely to recommend their workplace to others. By adopting these habits, you not only improve your health and productivity but also contribute to a more positive and encouraging work environment.

Start small and build these habits gradually for long-term success. Employees who embrace healthy work practices consistently report lower burnout and greater satisfaction in their personal and professional lives. Take the first step today to boost your performance, well-being, and workplace culture.

FAQs

How can I set up my desk ergonomically on my own?

Creating a comfortable and healthy desk setup at home doesn’t have to be complicated. Start by placing your monitor about an arm’s length away, making sure the top of the screen is at or slightly below eye level. Keep your feet flat on the floor, with your knees bent at a 90-degree angle. Adjust your chair so your keyboard and mouse are positioned at elbow height, allowing your arms to stay relaxed.

To get the right screen height, you can use a monitor stand, a stack of books, or an adjustable arm. Also, consider investing in a chair that provides good lumbar support to keep your back properly aligned. Don’t forget to take regular breaks to stretch or move around - this can help reduce stiffness and improve your posture during the day.

How can I stay active during the workday if I have a desk job?

Staying active during the workday, even with a desk job, is more manageable than you might think. Start by adding easy desk exercises into your routine - seated stretches or leg lifts can help keep your body engaged. Taking short breaks every hour to stretch or go for a quick walk can ease stiffness and give you a refreshing energy boost.

Using ergonomic tools like a standing desk or an active sitting chair can also promote better posture and encourage more movement throughout the day. Setting reminders to stand up, stretch, or take a quick walk around your workspace can help break up long sitting sessions. These small, consistent habits can have a noticeable impact on your health and focus!

How can I stay active during virtual meetings without disrupting the flow or appearing unprofessional?

Staying active during virtual meetings doesn’t have to be complicated or obvious. You can incorporate small, desk-friendly exercises like calf raises, seated leg lifts, or shoulder rolls. These simple movements fit seamlessly into your seated routine and won’t attract unwanted attention.

If you need a quick stretch, try overhead reaches, neck rolls, or wrist stretches to ease tension. Just keep your motions smooth and subtle to avoid distracting others. These small actions can boost circulation and help you stay energized, all while maintaining a professional demeanor.