This article has kindly been shared by Alison Richmond from Provention
Whether you work at a desk, behind the wheel, or on a factory line, spending long hours in one position is part of modern life.
But prolonged sitting or standing can quietly impact your short – and long-term health – causing fatigue, stiffness, and reduced focus, all of which can affect your productivity.
The good news? Regular movement during your workday can make a big difference – not just in how you feel, but how well you perform.
Here’s why moving more matters and practical ways to fit it into your routine.
The Benefits of Moving at Work
1. Reduces Physical Discomfort
Staying in one position restricts blood flow, leading to tension, stiffness, and pins and needles.
Small movements throughout the day helps boost circulation, relieve muscle strain, and improve comfort.
2. Sharpens Focus and Attention
Movement increases levels of dopamine and norepinephrine – chemicals that enhance mental focus, reaction time, and alertness. Just a quick stretch or walk can help reset your brain and improve concentration.
3. Improves Mood
Even short bouts of activity release endorphins, improving your mood and making your day more enjoyable. Regular movement can help reduce stress and enhance emotional wellbeing.
Easy Ways to Add Movement to Your Workday
Try Small Stretches
- If You Sit: Do a seated twist to release tension in your upper back.
- If You Stand: March in place or sway side-to-side for 10 seconds.
Switch Positions Often:
- Alternate between sitting and standing every hour.
- Take a 30-second stretch break to reset your posture.
Take Short Walks:
- Use coffee breaks to walk up stairs or do a 5-minute loop outside.
- Walk during phone calls or before meetings.
Use Movement Reminders:
- Set an hourly phone timer or use an app to prompt you to move.
Small Changes, Big Impact
You don’t need long workouts to benefit – just small, consistent efforts. These micro-movements can reduce discomfort, boost focus, and increase energy, making your workday more productive and less draining.
