Office Health Reset: Break the Desk-Job Rut in Just 5 Minutes

Most of us spend much of our day sitting whether at a desk, behind a wheel, or in front of a screen. Over time, this sedentary lifestyle can take a toll on your posture, joints, circulation, energy levels, and even your mental health.

But small shifts can make a big difference. 

The Risks of Sitting Too Long 

Prolonged sitting is associated with: 

• Back and neck pain 

• Weight gain 

• Blood sugar imbalance 

• Mood issues and brain fog 

• Increased risk of heart disease 

  
  

5-Minute Health Resets 

1. Posture check + seated spinal roll 

2. Stand up and stretch every 60–90 minutes 

3. Shoulder rolls and neck stretches 

4. Desk push-ups or squats (yes, really!) 

5. 3–5 deep breaths to downregulate your nervous system

   
   

Add These to Your Daily Routine 

• Stay hydrated—keep water visible and reachable 

• Add standing calls or walking meetings 

• Use an app to remind you to stretch 

  
  

You don’t need a full gym session to feel better. Just five minutes a few times a day can undo the damage of a desk job. 

Want a full work-wellness check? Book your Office Health Review with Bristol Health Hub.