That scene was becoming way too routine for me. As a result, I was stiff and mentally groggy at the end of the day. My body hurt. I decided that I need to be purposeful in adding movement to my day. The Adult Day Health Center where I work is a small building so classic ideas like taking the stairs instead of the elevator aren't an option (there are no stairs!), but there are ways that I could help myself move more.
1) Put down the phone and go talk to the person face-to-face. Between phone calls, e-mail and texting, it would be easy to go for long stretches of time without talking to someone face-to-face. Besides increasing your movement I bet that this will improve your relationships with your co-workers.
2) Print out your work on a different printer. I have a private printer in my office, but I also have access to the public printer. For items that don't need to be kept confidential, I'll use the public printer. I have to leave my office and walk to pick up those papers.
3) Use the bathroom that is farthest away from you. Just plan wisely so you have enough time to get there!
4) Use a coffee mug or small water bottle during the day. I had been using a fairly large plastic cup to ensure that I would drink water during the day. My co-worker drinks out of a small coffee mug. One day I suggested to him that he get a larger mug or a water bottle to drink from during the day. His reasoning for using that coffee mug makes a lot of sense - the smaller glass forces him to get up and refill his mug often throughout the day causing him to get up and move.
6) Invite a co-worker to take a walk over lunch. There are two great aspects to this idea besides adding movement to your day. Inviting someone to join you adds accountability and gives you an opportunity to take your mind off of work and socialize. There have been many times I've popped into our breakroom and several staff members are sitting in there in silence playing on their phones.