If you’re spending most of your day stuck at a desk, you’re not alone. Between work, emails, and back-to-back meetings, it’s easy to forget about movement. But sitting still all day isn’t great for your body or your energy levels. The good news? You can stay active, without even leaving your chair.
Here’s how to move more, feel better, and break up long hours of sitting without stepping away from your desk.
Start with a Better Setup
Before you even think about exercising, make sure your workspace is doing you a few favours. Good ergonomics are the foundation for staying comfortable.
- Adjust your chair so your feet are flat on the floor and your knees are bent at 90 degrees.
- Keep your screen at eye level to avoid craning your neck.
- Make sure your back is supported and your shoulders aren’t hunched up.
A decent setup can help reduce tension and keep you from feeling stiff or sore after a long day.
Try Some Easy Chair Yoga
You don’t need a mat or a change of clothes, just your chair and a few minutes.
Seated cat-cow:
Sit upright, place your hands on your knees. Inhale and arch your back slightly, looking up. Exhale and round your back, tucking your chin. Do this a few times to loosen your spine.
Forward fold:
While sitting, slowly bend forward and let your hands drop toward the floor. Breathe into it, then roll back up. Great for stretching out your back and shoulders.
Twist:
Hold the side or back of your chair with one hand and twist gently to one side, looking over your shoulder. Hold, then switch sides.
These moves improve flexibility, reduce tension, and help you reset mentally between tasks.
Seated Exercises That Actually Help
If you want to build a bit of strength and mobility without standing up, try these:
- Leg lifts: Lift one leg until it’s straight and hold. Swap sides. Helps with circulation and core stability.
- March in place: Lift your knees one at a time like you’re marching. Gets your heart rate up slightly and gets blood moving.
- Arm circles: Extend your arms and make small, then bigger circles. Good for shoulder mobility and tension relief.
Toe taps: Tap your toes rapidly on the floor for 30 seconds. Wakes up your legs and boosts circulation.
They’re quick, effective, and can be done while reading emails or waiting on a call.
Build Some Healthy Habits Into Your Day
Set a reminder
Use your phone or calendar to remind you to move every hour. Even a minute of stretching makes a difference.
Keep water close
Dehydration can make you feel sluggish. Having a water bottle on your desk helps keep you topped up.
Breathe
Take a few deep breaths every so often. It sounds simple, but mindful breathing can help you reset and stay focused.
Stick with it
The key is consistency. A couple of exercises each day adds up. Over time, you’ll feel more energised and less stiff.
You don’t need a full gym session to stay active. With a few smart moves, a better setup, and a bit of consistency, you can stay mobile and comfortable, all from your chair.
At Discount Office, we’re all about helping you create a healthier workspace. Whether it’s ergonomic furniture or simple daily habits, the little things make a big difference over time.
