You start the day with good intentions, a clear to-do list and plenty of motivation, but by mid-morning your concentration starts to slip.
The afternoon brings heavy eyes, aching shoulders and a growing desire to step away from your screen. Even relatively straightforward tasks can begin to feel like hard work – fatigue is something many office workers will recognise.
While fatigue is often associated with physical exertion, sitting at a desk for hours can leave us feeling just as drained. Long periods of concentration, limited movement, poor sleep and workplace pressures can all contribute to declining energy levels throughout the day.
The good news is that small, practical changes can help. By understanding what contributes to fatigue and making movement part of the working day, we can take steps to improve our energy, concentration and overall wellbeing.
Understanding workplace fatigue
Fatigue is more than simply feeling tired. It can affect our physical energy, mental alertness, motivation and ability to concentrate. At work, this may mean taking longer to complete tasks, making more mistakes, struggling to make decisions or finding it harder to remain engaged in meetings.
There is an important distinction between tiredness after a busy day and persistent fatigue that does not improve with adequate rest. Occasional tiredness is a normal response to our daily activities, but ongoing fatigue can have a more significant impact on our health and performance.
For office workers, fatigue can develop through a combination of factors. Prolonged screen time places demands on our attention, while working through lunch or moving straight from one meeting to another can leave little opportunity to recover mentally. Workplace stress can also contribute, particularly when workloads are high, deadlines are tight or employees feel they have little control over their working day.
Our physical environment and habits matter, too. Poor sleep, dehydration, irregular meals and insufficient physical activity can all influence how energetic we feel.
It is rarely helpful to assume that fatigue is simply a lack of motivation. Instead, we should consider what might be contributing to it and identify realistic ways to address those factors.
How can sitting still leave us feeling tired?
It might seem logical that conserving energy by sitting down should help us feel less tired. However, prolonged sedentary behaviour can leave us feeling sluggish, particularly when combined with sustained mental effort.
When we remain in one position for extended periods, we miss opportunities to move our joints, activate our muscles and change our posture. We may also become less aware of the tension building in our neck, shoulders and back.
At the same time, concentrating on a screen for long periods can be mentally demanding. Constant notifications, emails and competing priorities place additional demands on our attention, making it difficult to switch off and recover between tasks.
Movement provides an opportunity to interrupt this cycle. Standing up, stretching or walking for a few minutes changes our physical position and gives us a brief break from the task in front of us. Even short bouts of activity can help reduce the feeling of sluggishness and provide a useful reset.
Movement is not a replacement for adequate sleep, a manageable workload or appropriate workplace support. However, it is an accessible tool that most office workers can incorporate into their day without needing gym equipment, specialist clothing or a lengthy break.
Three desk-based exercises to help reduce fatigue
You do not need to leave the office or complete a full workout to benefit from movement. The following three exercises can be performed beside your desk, making them suitable for a short break between meetings or tasks.
Seated marching
Sitting for long periods means our legs remain relatively inactive. Seated marching is a simple way to introduce movement without needing much space.
How to do it:
Sit towards the front of your chair, with your feet flat on the floor.
Keep your back comfortable and upright, with your shoulders relaxed.
Lift one knee towards your chest, keeping the movement controlled.
Lower your foot and repeat with the opposite leg.
Continue alternating for 30 to 60 seconds.
How it helps: Seated marching activates the muscles in your hips and thighs while increasing movement through your lower limbs. It can provide a brief physical reset when you have been sitting for an extended period.
To make it slightly more challenging, try standing and marching on the spot beside your desk, provided you can do so safely.
Shoulder rolls and chest opening
Hours spent using a keyboard and mouse can encourage us to adopt a forward-rounded posture. Over time, this may contribute to stiffness and discomfort around the neck, shoulders and upper back.
How to do it:
Sit or stand comfortably, allowing your arms to relax by your sides.
Slowly roll your shoulders forwards and upwards, then backwards and downwards.
Repeat five to ten times.
Next, gently draw your shoulders back and open your chest, keeping your ribs relaxed and avoiding an exaggerated arch through your lower back.
Hold this position for five seconds, then relax. Repeat five times.
How it helps: These movements encourage you to change position and move areas that can become stiff during prolonged desk work. Releasing unnecessary muscular tension may also make it easier to return to your tasks feeling more comfortable.
Keep the movements gentle and controlled. They should not cause pain or force your shoulders into an uncomfortable position.
Sit-to-stands
If you have a little space beside your workstation, sit-to-stands are an effective way to break up sitting time and engage larger muscle groups.
How to do it:
Sit towards the front of a stable chair, with your feet approximately hip-width apart.
Place your feet firmly on the floor and lean forwards slightly from your hips.
Push through your feet to stand up, using your legs rather than pulling yourself up with your arms.
Slowly lower yourself back into the chair with control.
Repeat five to ten times, working at a comfortable pace.
How it helps: Sit-to-stands activate the muscles in your thighs, hips and buttocks. They also provide a short break from sitting and introduce a little more physical effort into an otherwise sedentary day.
If you have balance difficulties, joint pain or concerns about standing safely, adapt the movement or seek appropriate advice before trying it.
These exercises are intended to be accessible, not exhausting. Start with a manageable number of repetitions and build gradually according to your ability. The aim is to feel more alert and comfortable, rather than to turn your working day into an intense exercise session.
Make movement part of your working routine
One of the biggest barriers to moving more at work is remembering to do it. When deadlines approach and inboxes fill up, taking a break can feel like something to postpone until everything else is finished.
Unfortunately, that moment rarely arrives.
Rather than relying on motivation alone, build movement into routines that already exist. Try standing up after a video meeting, completing a few shoulder rolls between tasks or walking to speak to a colleague instead of sending another message.
You could also use a regular reminder to prompt a short movement break every 30 to 60 minutes. This is a practical starting point rather than a strict medical rule. The important thing is to avoid remaining in the same position for hours at a time.
Where possible, consider walking during a phone call, taking the stairs or stepping outside during your lunch break. These small opportunities can accumulate throughout the day.
Managers can help by creating a culture in which taking short breaks is accepted and encouraged. If employees feel they must remain glued to their screens to demonstrate productivity, they may be less likely to move, even when they need a break.
Movement breaks should be viewed as a sensible part of maintaining performance, not as time wasted away from work.
Do not overlook the basics
Although movement can help combat feelings of sluggishness, it is only one part of the picture.
Prioritise sleep. Most adults need around seven to nine hours of sleep each night, although individual needs vary. A consistent sleep routine and a suitable sleeping environment can help support daytime alertness.
Stay hydrated. Keep water accessible throughout the day and drink regularly. Even mild dehydration can contribute to tiredness, headaches and difficulty concentrating.
Eat regularly and sensibly. Balanced meals containing sources of protein, fibre and carbohydrates can help provide sustained energy. Avoid relying entirely on sugary snacks or repeated cups of coffee to get through the afternoon.
Manage your workload. Constantly switching between tasks, skipping breaks and working under sustained pressure can be mentally draining. Protecting time for focused work and taking short recovery breaks can help reduce unnecessary demands on your attention.
Get outside when possible. A lunchtime walk offers an opportunity to move, change your surroundings and get some natural daylight. It can be a useful way to create separation between the morning and afternoon working periods.
It is also worth considering caffeine consumption. Coffee may temporarily improve alertness, but consuming it late in the day can interfere with sleep, potentially contributing to fatigue the following morning. If you find yourself relying on increasing amounts of caffeine, consider whether your underlying sleep, workload or recovery habits need attention.
When fatigue needs further attention
Persistent fatigue should not automatically be attributed to a sedentary lifestyle or a busy workload. If tiredness continues despite adequate rest and changes to your daily routine, or if it is affecting your ability to function normally, consider speaking to your GP.
Fatigue can have many causes, including sleep disorders, stress, medication effects and underlying medical conditions such as iron-deficiency anaemia or thyroid problems. A healthcare professional can help identify whether further assessment is appropriate.
Seek urgent medical advice if fatigue occurs alongside concerning new symptoms, such as significant breathlessness, chest pain or fainting.
Employers also have a role to play. Where fatigue is linked to excessive workload, inadequate staffing, poor working conditions or sustained workplace stress, individual lifestyle changes alone may not be enough. Addressing the underlying working environment is essential.
Small movements, meaningful changes
Busting fatigue does not necessarily require a dramatic change to your lifestyle. Sometimes, the most useful starting point is to recognise the habits that leave us feeling drained and introduce small opportunities to recover throughout the day.
Standing up more often, moving your shoulders, marching beside your desk or completing a few sit-to-stands can help interrupt prolonged sitting and provide a welcome change of pace.
Combine these habits with good sleep, regular hydration, balanced nutrition and sensible workload management, and you have a more rounded approach to maintaining energy at work.
The key is consistency. You do not have to complete every exercise every hour or overhaul your entire routine overnight. Start with one change, build it into your working day and see how you feel.
Your next energy boost might not come from another coffee. It might simply come from getting up and moving.