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A Healthier Workday Starts Here
Sitting for long hours at a desk can take a toll on your body—and your energy. But just because you work a 9–5 job doesn’t mean your health has to take a backseat.
This National Employee Health & Fitness Day, BASS Medical Group is here to help you find realistic, easy ways to stay active, even during a busy workday.
What Sitting All Day Can Do to Your Body
- Tight hips and lower back pain
- Poor circulation and posture
- Increased risk of heart disease and metabolic issues
- Lower energy, focus, and mood
The good news? Even short, simple movement breaks can make a big difference.
5 Ways to Stay Active During a Desk Job
1. Take Movement Breaks Every Hour
- Set a timer to stand, stretch, or walk for 2–5 minutes
- Walk to a colleague’s desk instead of sending an email
- Use the stairs instead of the elevator
2. Stretch at Your Desk
- Neck rolls, seated spinal twists, shoulder shrugs
- Use a resistance band or towel for light stretches
3. Try a 10-Minute Lunch Break Workout
- Bodyweight squats, wall push-ups, lunges, or a quick walk
- Yoga flows or stretches to reset your posture and reduce stress
4. Swap Your Chair (or Use It Differently)
- Use a stability ball to engage your core
- Try a standing desk for part of the day
- Sit upright with feet flat and shoulders back
5. Make Movement a Team Effort
- Join or start a workplace walking group
- Suggest walking meetings or stretch breaks
- Encourage friendly fitness challenges
Don’t Forget Mental Fitness
Wellness isn’t just physical—stress, burnout, and screen fatigue can creep in during long work hours.
- Take 5-minute mindfulness breaks using deep breathing
- Get fresh air outside when possible
- Protect your eyes with the 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds)
Support for Every Step of Your Wellness Journey
Whether you're managing a chronic condition or just want to feel better at work, Primary Care Providers at BASS Medical Group are here to support your goals—physically, mentally, and emotionally.
Schedule a wellness visit at bassmedicalgroup.com/checkup
Visit BASS Obesity & Lifestyle Institute in Morgan Hill, CA, for weight loss & nutritional advice.
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