ADDING MOVEMENT TO YOUR WORK DAY

Maybe you’ve heard the phrase “Sitting is the new smoking.” Now that sounds dramatic, but according to an article published by the Mayo Clinic, after analyzing 13 studies, researchers found that “People who sat for more than 8 hours a day with no physical activity had a risk of dying similar to the risk posed by obesity and smoking.”

That was quickly followed by a statement saying that people who exercised regularly (an hour or more of moderate physical activity a day) negated those effects.

So what does that mean for desk job workers? It means you need to add movement to your day-to-day routine, especially if you don’t have an existing workout regimen.

Simple Ways to Add Movement to Your Work Day

• Take a break from sitting every hour. Use an alarm to remind you.
• Try a standing desk or improvise with a high table or counter.
• Take a 20-minute walk after eating lunch. It’s tempting to work through lunch, but walking helps digestion and blood sugar control, amongst other things.

We’ve put together a sheet of movement-break stretches for your day. Do these stretches 5-10 minutes before the start of work and after any work break lasting 15-30 minutes or more. Another simple way to build more movement into your day is by stacking small habits that don’t feel overwhelming but add up over time. For example, take phone calls while standing or walking, choose the stairs instead of the elevator when possible, or park a little farther away from your destination to get extra steps in. Even short bursts of activity—like a few minutes of stretching, light mobility work, or a quick walk around your workspace—can improve circulation, boost energy, and reduce stiffness. The key is consistency: these small, intentional choices throughout the day help counteract long periods of sitting and support both your physical health and overall productivity. Our bodies were made to move! If aches and pains are getting in the way of doing daily activities, take action now and contact our physical therapists at Meadowland Therapy in Pocatello today.