Five simple movement habits for desk-bound workdays

Many of us spend most of the day seated — at a desk, in meetings or on the road. You do not need a gym session to break that up. Small, regular habits can make the working day feel more comfortable and energising.

1. Stand up every 30 to 45 minutes

Set a gentle reminder to stand, stretch or walk for a minute or two. Taking calls on your feet or walking to a colleague instead of messaging are easy wins.

2. Set up your workstation

Aim for your screen at about eye level, your feet flat on the floor and your elbows roughly at a right angle when typing. Small adjustments to your chair and screen height can make a noticeable difference to comfort.

3. Add a few desk stretches

• Slow shoulder rolls, forwards and backwards.
• Gentle neck turns from side to side.
• Seated spinal twists, holding the back of your chair.
• Ankle circles and calf raises under the desk.

4. Move on the way in and out

Take the stairs where you can, walk part of your commute, or step outside for a short walk at lunchtime. Daylight and fresh air are a welcome reset in the middle of the day.

5. Drink water through the day

Keeping a water bottle at your desk helps you stay hydrated — and refilling it is another natural reason to get up and move.

If stiffness or discomfort keeps coming back, it is worth speaking to a physiotherapist. And for organisations, our corporate wellness programme brings wellness talks, staff wellness days and our mobile clinic to your workplace.

This article is general wellness information, not medical advice. Please speak to a qualified health professional about your own circumstances.