How to get more movement in if you work at a desk
It’s no secret that most people could use more movement in their days. Spending hours in the same position at a desk/table has led to back, neck, and hip pain, and has also contributed to lower metabolic output resulting in unwanted weight gain in millions of people. Squeezing in movement whenever possible can help both physically and mentally. Here are 3 ways to get in more movement during the work day if you work at a desk:
Set an alarm once an hour to take a lap.
Set a recurring alarm for 10 minutes til the hour for all the hours you’re working (or whatever time makes the most sense for your schedule).
Depending on how much time you can be away from your desk, take a lap around the room, around the office, around the building, or around the block to get some blood flowing and loosen up the joints.
Ignore the alarm if you’re in the middle of a video call (obviously), but go when you can go. You may only get to take a lap a couple times per day, but it’s better than nothing.
Move video meetings to audio calls (if you’re able).
Not everything has to be a video call, so try booking phone calls instead so you can get some movement in during meeting.
If you’re not the one booking the meetings, put in a request to the higher ups for less video to promote more movement.
Pop in your ear buds, stand up and do some bodyweight squats, desk push ups, light stretching, or pace around the room while you talk/listen.
Get movement in the joints from your chair.
Neck: Sit up straight, pull the shoulders down and back, and tilt your head slowly from side to side, 10 times total.
Shoulders: Sit straight up and roll the shoulders up, back, down and around - 10 circles each direction.
Spine: Sit up straight, lift one arm up to the ceiling and slowly bend sideways reaching to the opposite wall for a side stretch. Do this 3 times per side.
Hips: Sitting up straight (notice a theme here?) lift the knees up one at a time, like a seated march. You can start doing this in a circular pattern as well. Do 10 per leg, alternating sides.
Knees: Sit up straight and straighten and bend the knee(s) slowly to kick your feet out in front of you. Hold for 3 seconds and then bring back in slowly. Do this one leg at a time, or both at the same time to make it harder.
Ankles: Do 10 ankle circles each direction with each foot. Point and flex the feet back and forth 10-20 times.
Toes: Slip off your shoes (if you’re able) and scrunch the toes under and then pull them back. Keep going slowly back and forth for about 10-20 reps or 30 seconds.
If you can get a workout in before or after work or during your lunch break, that’s great and optimal, but if you can’t, these are the next best options. Remember, we’re going for better, not perfect. Give these a shot and see if they help!