Exercise for desk workers: fit movement into your workday

Movement breaks and training: what should you plan separately?

A movement break might mean standing up, taking a short walk or changing position comfortably. Training is a more defined task: it involves selected exercises, a workload and a structure to follow. It is worth making room for both in your schedule.

The WHO’s general recommendation for adults is 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity per week, plus muscle-strengthening activities on at least two days. It also recommends reducing time spent sitting. This is population-level guidance, not an individual training plan. Source: WHO – Physical activity.

How can you make room for movement in a busy working day?

Start by finding the natural transitions already in your day: starting work, moving between tasks, your lunch break or finishing work. It is easier to attach a specific action to these than to a general intention to “move more today”.

• Between tasks: plan a brief standing or walking break when your working environment allows it.
• For practice during the day: choose a movement for which you have enough space and the right equipment.
• For a longer workout: set aside a separate calendar slot; do not automatically count it as a break from sitting.

This is a scheduling example, not a compulsory frequency. If your surroundings are unsuitable for a set of exercises, a short walk may be a more practical break, and you can schedule your workout for another time.

What does the 4-week home office programme do?

The free DOMAFACTORY app calculates repetition targets for one chosen exercise. Choose push-ups, pull-ups, squats, single-leg squats or your own exercise. At the start of each week, enter your current technical repetition maximum: how many repetitions you can perform in one set with good form.

The programme calculates from that week’s test. The displayed intervals do not mean compulsory all-day scheduling or a prescribed number of daily sets. Adapt your practice opportunities and frequency to your circumstances and recovery.

Open the free programme

How do you use it with your own data?

1. Choose an exercise variation you can perform safely. Pull-ups require a suitable bar; a bodyweight programme is not always equipment-free.
2. At the start of the week, warm up and measure how many repetitions you can complete with good form. Stop before your technique breaks down.
3. Select the current week and enter that week’s test result. Each new week requires a fresh test of its own.
4. Read the daily repetition targets and the displayed practice intervals. Do not treat the table as an all-day obligation.
5. Enable saving only if you want to keep your test data on that device.

The “Other” field applies the calculation to the exercise name you enter. It does not check whether that movement is suitable for you. Do not continue the exercise if you experience pain; seek appropriate professional help for persistent or recurring symptoms.

When should you choose a full training programme instead?

If you need a structured system with several exercises, explore the eight-week programmes. The introductory kettlebell programme requires five workouts a week, typically lasting 20–40 minutes; the hybrid programme requires four 30–50-minute sessions a week. Their equipment requirements differ.

The home office app provides a structure for practising one exercise; it is not spinal rehabilitation or a full-body training plan. Workshop membership does not include a personal assessment. The programme selection guide helps you compare the options.

Frequently asked questions