How to Force Yourself to Move During Work When You Really, Really Don't Feel Like It

Fast Facts:

• Remaining sedentary for prolonged periods can wreak havoc on your health, but brief, consistent movement breaks can mitigate these effects.
• However, summoning the willpower to actually stand up and move amid a busy workday is often easier said than done.
• Experts have divulged strategic methods to make movement an ingrained habit—from setting alarms to weaving micro-exercises into your routine.

Even when you’re deeply engaged in work—or perhaps especially then—your body pays the price for excessive sitting. The inertia sets in, the minutes blur into hours, and before you know it, you haven’t moved a muscle. But experts assert that integrating movement into your workday doesn’t have to be a Herculean task.

It’s no secret that excessive sitting is detrimental. A recent study published in the Journal of the American College of Cardiology reinforced the well-documented dangers, linking prolonged sedentary behavior to grim cardiovascular consequences—including increased mortality from heart failure.

This aligns with an ever-growing body of research confirming that too much sitting correlates with heightened risks of heart disease, cancer, and diabetes. Beyond physical ramifications, an overly stationary work routine can drain energy, diminish job satisfaction, and lead to chronic aches that plague office workers.

The silver lining? Even minuscule bursts of movement throughout the day can counteract these ill effects.

“Consistent movement breaks are crucial—not just for physical vitality but also for cognitive sharpness,” says Malasri Chaudhery-Malgeri, PhD, clinical psychologist and chief clinical officer at Recovery.com. “By embedding small, purposeful habits—like timed reminders or social accountability—we can transform sedentary office work into an avenue for sustained well-being.”

The challenge? Actually getting yourself to do it. Below are four expert-backed strategies to outmaneuver inertia and build movement seamlessly into your work routine.

Use Reminders to Make Movement Non-Negotiable

For most desk workers, disappearing for extended workouts isn’t realistic. The solution? Integrate five-minute movement breaks every hour, suggests Shelly Qualtieri, RSW, a registered social worker based in Calgary.

The research underscores the potency of these bite-sized intervals—just five minutes of activity per hour can reduce metabolic risks, sharpen focus, and combat the negative repercussions of prolonged sitting.

But let’s be honest—when you’re engrossed in work, remembering to take these breaks is half the battle. That’s where external cues come into play. Set an alarm, use a Pomodoro-style timer, or employ apps like Focus To-Do, which nudges you to pause after 55 minutes of work, Qualtieri advises.

“When the timer dings, stand up. Move. Stretch. Do squats. Walk around your workspace,” she says. “Low-impact activity is key.”

If structured alarms feel too rigid, leverage visual cues. “Placing your sneakers near your desk serves as a silent prompt,” Qualtieri notes.

These small nudges tap into “behavioral activation,” a psychological principle that promotes motivation through structured actions. By consistently incorporating short breaks, movement transforms from a chore into a deeply ingrained habit.

Shrink the Task: Make Movement Effortless

Strapped for time? Instead of full-blown breaks, introduce micro-exercises, recommends Zishan Khan, MD, a psychiatric clinician with Mindpath Health.

“Micro-exercises are quick, low-effort movements that seamlessly integrate into your workflow,” Khan explains. Examples? Seated leg raises. Calf lifts. Neck stretches. One to two minutes at a time—no interruption necessary.

“The goal isn’t intensity; it’s circulation,” Khan adds.

Though seemingly minor, micro-movements wield outsized benefits. Studies suggest they help lower blood pressure and combat fatigue. More importantly, they feel manageable—which dissolves mental barriers that often prevent action.

“The brain perceives micro-movements as ‘easy wins,’ making adherence more likely,” says Chaudhery-Malgeri.

And because these exercises demand minimal time, space, or effort, they sidestep common excuses. “They don’t derail your workflow, making them easier to sustain,” Khan notes.

His advice? Start with one or two micro-movements daily. Then, gradually scale up.

Recruit an Accountability Ally

Willpower waning? Enlist a partner-in-motion. Whether it’s a coworker or a remote work buddy, accountability amplifies consistency, says Chaudhery-Malgeri.

Set shared movement goals. Schedule check-ins. Even something as simple as a bi-hourly text reminder can keep both of you on track.

Better yet, take movement breaks together. If you’re in the same office, go for a short walk. If remote, sync up for virtual step challenges.

“Social accountability leverages external reinforcement, making it easier to stay committed,” says Chaudhery-Malgeri.

Science backs this up: Studies reveal that people who engage in physical activity alongside a partner not only stick to routines longer but also enjoy the process more.

To keep things engaging, consider tracking movement via apps like Strava or Fitbit. “Turning it into a friendly competition can boost motivation,” says Chaudhery-Malgeri. “Even small rewards—like treating yourself to a coffee after a week of consistent breaks—enhance commitment.”

Pair Movement with Existing Habits

If you struggle to remember movement breaks, habit stacking might be your secret weapon.

This psychological trick involves coupling a new habit with an existing one, making the transition effortless. For instance, “tie movement breaks to routine activities—like drinking water or finishing a meeting,” Khan suggests.

By anchoring movement to a familiar ritual, it gradually cements itself as second nature.

Another approach? Make movement enjoyable. “Pair exercise with something pleasurable—like music or a podcast,” says Qualtieri. “Eventually, your brain starts associating movement with enjoyment, making it a sought-after break instead of a forced task.”

The beauty of this technique? It extends beyond the office. Try standing calf raises while brushing your teeth or doing light weightlifting during TV time.

Final Thoughts

When you’re immersed in work, movement easily falls by the wayside. But science—and lived experience—prove that sedentary inertia comes at a cost.

The good news? Small, intentional shifts can dismantle that cycle. Whether it’s setting reminders, embracing micro-movements, leaning on accountability, or embedding movement into existing routines, the key is to make motion automatic.

The first step is always the hardest. But once movement becomes ingrained, you’ll not only protect your physical health—you’ll sharpen your focus, boost your energy, and transform your work experience for the better.