National Fitness Day takes place on 24 September 2025, celebrating this year’s theme, “Powered by You!”, a reminder that staying active is something we all can take charge of. Across the UK, gyms, leisure centres, studios, and sports clubs are hosting free events, classes, and sessions to encourage everyone to get moving, highlighting the benefits of physical activity for both body and mind.
For many of us, much of the working day is spent at a desk, often in front of a computer. Extended periods of sitting can contribute to musculoskeletal discomfort, reduced energy levels, and even long-term health issues. National Fitness Day is an ideal opportunity to reflect on how small changes to daily movement can support wellbeing, especially for those working with DSE (display screen equipment).
Why Movement Matters for Desk Workers
Health guidelines from the NHS recommend adults aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week, alongside strengthening exercises on two or more days. Reducing prolonged sitting is equally important; even short, regular breaks from the desk can improve circulation, posture, and focus.
Making Activity Fun at Work
National Fitness Day emphasises that being active doesn’t have to mean a full gym session. Whether it’s trying a new class, swimming, or simply walking during lunch, movement is key. Getting colleagues, friends, or family involved can make activity more enjoyable and motivating. Incorporating short exercise or stretch breaks during your workday contributes to overall wellbeing.
The campaign’s message, “Powered by You!”, is a great reminder that every step counts. National Fitness Day isn’t just about one day of activity, it’s about taking the first step, with your colleagues, friends, or community, towards a healthier, more active lifestyle. By combining regular activity with good workstation habits, desk-based workers can protect their musculoskeletal health, boost energy, and improve mental focus.
So this National Fitness Day, consider moving more, whether it’s attending a local event, trying a new exercise, or simply taking a short stretch break at your desk. Every small action helps build a healthier, more active lifestyle.
Practical Tips for Desk Workers: Stay Active at Your DSE
Even small movements throughout the day can make a big difference to your musculoskeletal health and overall wellbeing. Try incorporating these into your routine:
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Micro-breaks every 30 min to an hour
- Stand up, stretch out, or walk for 5–10 minutes every hour, or
- Every 30 min for 2–5 min
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Stretching exercises at your desk
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Strengthening and cardio exercises at your desk
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Adjust your workstation
- Visual guide to correct workstation set-up (computer)
- Visual guide to correct workstation set-up (laptop)
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Move beyond the desk
- Stretch while waiting for the kettle or printer
- Stand up and walk around while taking phone calls
- Get off the tube or bus one stop earlier and walk the rest of the way
- Park further away and walk the rest
- Walk or cycle to work where possible
- Organise walking meetings or short strolls during breaks
Tip: Celebrate National Fitness Day by trying one new movement or stretch during your workday. Small, consistent actions lead to long-term health benefits.
Explore our sample infographics from the Ergonix Wellbeing Hub for practical, evidence-based tips to stay active at work. The perfect complement to celebrating National Fitness Day.
