Most of us know by now that sitting all day is bad for us. Studies have connected prolonged sitting with a higher chance of heart disease, diabetes, and high blood pressure. The problem is that when your job is mostly computer work, finding time to move is hard. Even with the best intentions, it's easy to lose yourself in your work and realize at the end of the day that you've barely moved, and you probably feel tired and groggy as a result.
Here's the short version: the easiest way to get more movement at work is to break up sitting every 30 minutes. Do a quick stretch at your desk, alternate sitting and standing with a sit-stand desk or active seating, use your full lunch break to walk, and change small work habits so movement happens automatically.
Key takeaways
- Aim to get up from a seated position about every 30 minutes, even briefly.
- Seated stretches let you move without leaving your desk.
- Sit-stand desks and active seating keep your muscles engaged; start with about 20 minutes of standing a day and build up.
- A walking lunch break, away from your desk, is one of the easiest wins.
- Small swaps, like walking calls and in-person questions, add up over a week.
Movement is the other half of good ergonomics: a well-fitted chair helps, but no posture is healthy if you hold it for eight hours. If you want the bigger picture on sitting and moving well, start with our posture and movement guide. Below are four practical ways to move more at work.
Why Does Movement at Work Matter?
Movement at work matters because long, unbroken sitting slows circulation, stiffens muscles, and is linked to serious long-term health risks. Breaking it up regularly gives you more energy through the day, too.
The general recommendation is to move from a seated position every 30 minutes. That doesn't mean a workout every half hour. A minute of standing, stretching, or walking is enough to interrupt the cycle. The challenge is remembering, which is why the tips below focus on building movement into things you already do.
| Strategy | Time needed | Where | Best for |
|---|---|---|---|
| Seated or standing stretches | 1–2 minutes | At your desk | Days packed with meetings and deadlines |
| Sit-stand desk or active seating | None extra | At your desk | Moving all day without interrupting work |
| Walking lunch break | 15–30 minutes | Outside or nearby gym | A daily energy reset |
| Walking calls and in-person questions | None extra | Around the office | Sneaking in steps throughout the day |
1. How Can Stretching Help You Move More at Work?
Stretching is the most practical way to make sure you move every 30 minutes, because you don't even have to leave your chair. If you can't step away from your desk that often, a few stretches will help you feel awake and focused.
These five are easy to do seated and take less than a minute each:
- Triceps: raise one arm and bend the elbow, then use your other hand to gently pull the elbow behind your head. Repeat on the other side.
- Shoulders: interlock your hands behind your back and raise your arms as far as is comfortable, then slowly move your head down, up, and side to side.
- Hips: sit low in your seat, lean back, and pull one knee toward your chest. Repeat on the other side.
- Shoulder shrugs: raise your shoulders toward your ears, release, and repeat, then roll your shoulders forward and backward.
- Upper traps: place one hand over your head near the opposite ear and gently draw your head toward that arm. Repeat on the other side.
For a full set of standing and seated moves with step-by-step instructions, try a quick routine of office stretches you can do between tasks.
2. Do Sit-Stand Desks and Alternative Seating Help?
Yes. A sit-stand desk or active seating keeps your body moving while you keep working, so you get more movement without finding extra time. They're tools that gradually help you stand more and sit less.
Sit-stand desks
Invest in a desk that can be raised and lowered throughout the day. Start by standing for about 20 minutes a day and build up from there; jumping straight to hours of standing usually just trades one kind of fatigue for another. Our sit-stand desks and converters include compact options like the Humanscale Float Mini for smaller spaces.
Alternative seating
Another option is alternative seating. A leaning seat or perch stool such as the Sitmatic CoolLean, or even an exercise ball used for short periods, encourages you to engage more muscles and work on your balance. Browse more active and ergonomic seating to find the style that suits your work.
3. How Can You Make the Most of Your Lunch Break?
Use your full lunch break to move: go for a 30-minute walk with coworkers or visit a nearby gym. Whatever you do, try not to eat lunch at your desk.
If you only have time to eat, at least walk down the hall to the break room. Getting away from your workstation gives your eyes and mind a rest along with your body, and a midday walk is a reliable cure for the afternoon slump.
4. How Can You Change the Way You Work?
Change small work habits so movement becomes automatic: every little bit really does help. Think of creative ways to sneak in extra steps.
- Call a client while walking instead of sitting at your desk.
- Go to a coworker's desk instead of sending an email or chat message.
- Take the stairs rather than the elevator.
- Stand for the first few minutes of every call or video meeting.
- Keep your water bottle small so refills get you up more often.
The more often you break up sitting with other activity, the better off you'll be. Our list of small, healthy habits at work has more ideas you can start today.
Recommended Products for Moving More at Work
Need Help Building Movement Into Your Workstation?
If you're not sure whether a sit-stand desk, active seating, or a different setup would help you most, our specialists can assess how you work and recommend changes that fit your space and budget, in our Palo Alto showroom or virtually.
👉 Request an Ergonomic Evaluation
Frequently Asked Questions
How often should you move at work?
The general recommendation is to get up from a seated position about every 30 minutes. Even a minute of standing, stretching, or walking helps. A timer or smartwatch reminder makes it much easier to stay consistent.
How can I move more at work without leaving my desk?
Do seated stretches, use a sit-stand desk or converter, or try active seating like a perch stool or rocking footrest. Standing for calls and shifting position often also add movement without interrupting your work.
How long should I stand at a standing desk?
Start with about 20 minutes of standing per day and build up gradually. The goal is to alternate between sitting and standing throughout the day, not to stand all day, and an anti-fatigue mat makes standing intervals more comfortable.
What are the best sedentary work tips for beginners?
Start small: set a 30-minute reminder, take one walking break at lunch, and swap one email a day for an in-person conversation. Once those feel routine, add desk stretches or a sit-stand desk.
This article provides general ergonomic and wellness guidance and is not medical advice. If you have a health condition or pain, check with your doctor before starting a new activity routine.
Photo by: © Paulus Rusyanto | Dreamstime.com
About the Author
Angela Maldonado writes for Ask Ergo Works, where our ergonomic specialists have been fitting chairs and workstations from our Palo Alto showroom for more than 30 years.
