Simple Ways to Move Better at Work (Even If You Sit All Day)

Why Sitting (or Repetitive Work) Can Make You Feel Stiff

Whether you sit in an office, work from home, drive for work, or do specialised manual skills, you may feel stiff after a long day of work. Lack of movement or staying in one position too long can cause reduced blood flow, muscle shortening, joint issues, and poor posture. When you finally move after sitting, crouching, or leaning for too long, you may experience tightness and discomfort as a result.

Your cardiovascular system works best when you’re standing upright, which is another important reason to get up and move around throughout the workday. That way, you’re not stuck in a sedentary position for too long.

Simple Ways to Move Better During the Workday

Moving around all day isn’t practical for every job. Luckily, there are lots of little things you can try to add more motion to your routine.

Taking Short Movement Breaks
Little breaks are for more than just your mental health. Getting up to move for even a minute or two can help you avoid stiffness. Set reminders throughout the day to take movement breaks, whether it’s at a few specific times or every half hour. Stand and stretch, walk around your desk, or any other small movements that feel comfortable to you.

Changing Positions Regularly
Even if you’re sitting with good posture, it’s beneficial to adjust your position every half hour to hour. Stretching, shifting weight, and adjusting your chair can engage different muscles, preventing you from getting stiff in one area.

Gentle Stretches or Mobility Ideas
Taking a moment to stretch can boost circulation and reduce stiffness in your body. Neck tilts, shoulder rolls, and wrist stretches are a few of the many small stretches that you can try throughout the day. It’s an easy way to increase movement without having to step away from work.

Walking Meetings or Short Walks
If you’re able, going for a walk is extremely beneficial for people with sedentary jobs. It’s a great way to get exercise without overexerting yourself. Some companies may allow you to take calls or have meetings while you’re walking around, allowing you to be productive and moving at the same time.

Desk or Worksite-Friendly Movements
Not everyone can get up and walk around whenever they want. If you’d like to keep your movements discreet, stick with gentle stretches. If you want more intense movements, you can do leg extensions, push ups, and squats using your desk as support. Some people even take advantage of cardio desks like treadmill desks to stay moving while working.

Adjusting Posture Without Being Rigid or “Perfect”
Constant upright sitting isn’t as “perfect” as people make it out to be. The reality is that movement and varied posture is much more important that sitting in one position all day. Holding any position too long can strain your muscles and joints, so adjust your posture every 15 to 30 minutes.

Tips for Different Types of Workers

Everyone’s schedule is different, so follow a routine that works best for your job.

Office/Desk-Based Workers
Working in an office can feel restricting since most of your work is confined to one space. Take short breaks whenever you can, even if that means just standing up or stretching once per hour. When walking to the bathroom, printer, or someone else’s office, consider taking the longer way, such as stairs instead of an elevator, to get more steps in.

Work-From-Home Setups
Work-from-home setups give you a little more freedom to move without worrying about people around you. Take advantage of this by setting an alarm every hour to remind yourself to get up and do a few short exercises and/or stretches. If possible, walk around your home while taking calls to turn your everyday tasks into movement opportunities.

Tradies or Physically Active Roles
Even though physically active jobs require more movement than desk jobs, they can involve uncomfortable positions or repetitive motions that put strain on certain muscles and joints. Whenever you get a break from job-related movements, take a moment to stretch, walk around, or use stairs to exercise the muscles that aren’t being used as much.

How Small Daily Changes Add Up Over Time

Every bit of movement helps. A few small stretches and regular posture adjustments is better than not moving at all. Rather than trying to force bigger movements into your schedule when it doesn’t make sense, do consistent movements daily. When your body aches, listen to it by getting up briefly or doing small movements at your desk.

Small movements add up over time. So, don’t feel bad if you can’t commit to much movement during the workday. Doing little movements here and there is often enough to relieve tension and pain.

When It May Be Worth Seeing a Physio

If you’re experiencing ongoing stiffness, persistent pain, or limited mobility even with regular motion, there’s no need to panic. Everyone’s body is different, so what works for one person might not be as beneficial for others. If you’re not feeling better after adding more movement into your routine, visiting a physio can offer a proactive and supportive approach for long-term comfort.

It’s always good to move a little more throughout the workday. Find methods that work best for your type of work, whether that’s daily walks or occasional desk stretches. For personalised advice, talk to a physio.