National Employee Health and Fitness Month

Employee stretching

May is National Employee Health and Fitness Month. Whether you are still working from home or working in the office, sitting for long periods of time at your desk can cause discomfort or pain. Learn basic tips and stretches that help promote blood flow, alleviate stiffness and stretch the muscles.

Tips for Employees to Maintain Good Health and Fitness

  • Set alarms to remind yourself to stand up and stretch throughout the day.
  • Drink plenty of water to help reduce your risk of headaches and fatigue.
  • Engage in a friendly step-tracking competition with coworkers.
  • Try to stand up and walk around, if possible, while in meetings.

Stretches for Employees Who Spend Long Periods of Time at A Desk

You can perform the following stretches as you feel comfortable. Hold each stretch for around 15 seconds or as long as you are able.

  • Shrug your shoulders up toward your ears and hold. Then drop them back down. Repeat this process to relieve tension in your shoulders and neck.
  • It is good to stretch your chest, as many people hunch forward while working. To do this, clasp your hands together behind your back and straighten your arms.
  • To stretch your torso, clasp your hands together in front of your body, keep your arms straight and lift your arms and hands up to the ceiling. This can help relieve back aches since we tend to slouch in our seats.
  • If you would like to stretch your hamstrings, sit near the edge of your chair and extend your legs straight out in front of you with your feet still on the floor. Then, reach forward toward your toes.
  • To help alleviate hand stiffness, make a fist then open the fist halfway with your fingers bent at the knuckles. Then completely open your hand with your fingers spread out.  

Throughout your work week, you can practice these tips and stretch regularly to help improve your comfort level at work and maintain a healthier life.

To learn more and stay up to date, visit our community updates blogs at In addition, learn nutritional tips to help with maintaining a good diet and healthy life from our registered dietitian’s blog from National Nutrition Month at

For more stretches, visit Healthline’s page at You can also visit or for more information.

*Disclaimer: Any health and wellness content presented is for general informational purposes only. Such content is not intended to replace or serve as a substitute for professional medical advice, diagnosis or treatment.