Movement? In Today’s Society?!
Happy Monday, y’all! I hope your weekend was kind to you and that you were kind to yourself. Today’s blog topic popped into my head after sitting at my kitchen table for the past few hours, glued to my laptop while my dog lounged on the sofa, peacefully snoozing (not going to lie, I was a little jealous of his nap). So, in today’s Rooted in Wellness blog, we’re talking about movement—why it’s crucial and why it can be so hard to find in today’s society.
The Wake-Up Call: Practicing What I Preach
This post was inspired by a realization: I was being a bad patient. I got so caught up in my work that I hadn’t moved in over three hours—exactly what I educate my clients not to do. The second I noticed, I stood up, stretched, and went through the movements I always recommend (okay, and maybe I took a little break to play with my dog too). But it got me thinking: why is it so hard to incorporate movement into our daily lives, especially for those with desk jobs?
The Reality of Desk Jobs
This one’s for my 9-to-5 desk job folks. I always joke with my office job clients that sitting all day is going to be the death of us—but there’s some truth to that. Our bodies are made to move! A sedentary lifestyle, especially one encouraged by desk jobs, can lead to musculoskeletal imbalances, chronic aches and pains, cardiovascular issues, mental health struggles, and more.
Many clients tell me they know they should be moving more throughout the day but struggle to actually do it. If that sounds familiar, here are five simple strategies to incorporate movement into your workday. Take what resonates with you and leave what doesn’t!
5 Ways to Add Movement to Your Day
The Timer Method
We all lose track of time when we’re in the zone. Setting timers is an easy way to remind yourself to move. Small, intentional breaks throughout the day benefit not only your physical health but also your productivity and creativity.Ideally, avoid sitting for longer than 45 minutes at a time.
A great productivity method is 25-35 minutes of focused work followed by a 5-minute movement break.
During breaks, get out of your seated posture: extend your back over your chair, open your chest by stretching your arms behind you, and extend your legs to open your hips.
Lunch Break Walks
If you have a safe space to walk during your lunch break, take advantage of it! A short walk can boost energy, clear your mind, and reduce stress.You can split your break: eat for half, walk for the other half.
Some people prefer to eat while working so they can use the entire break for movement.
Listening to a podcast or music can make walks more enjoyable.
If scrolling through your phone drains your energy, swap that habit for a refreshing walk!
Sit-to-Stand Desks
Standing desks are becoming more common, and for a good reason. While standing all day isn’t ideal, alternating between sitting and standing can help reduce stiffness and fatigue.If you have access to a standing desk, try alternating every hour (sit for an hour, stand for an hour).
A walking pad can be a great addition if you want to increase your step count.
If a standing desk isn’t an option, consider a desk riser—an affordable and space-friendly alternative that allows you to switch between sitting and standing.
Before or After Work Workouts
I get it—after a long, stressful day, the last thing you might want to do is work out. But movement doesn’t have to mean an intense, sweaty gym session.Gentle yoga, stretching, or a short walk can be enough to reset your body and mind.
Listen to your body! Some days you’ll crave a hard workout, and other days, a few stretches will do the trick.
Take the Long Way
Looking to increase your daily step count? Small changes add up!Park farther away from your building.
Take the stairs instead of the elevator.
Walk to the farthest bathroom in your office.
Use walking meetings if possible.
Small Changes, Big Impact
I know not all of these tips will work for everyone, and that’s okay! The key is to find small, manageable ways to incorporate movement into your daily routine. Your body, mind, and even your work productivity will thank you for it.
My Challenge for You
Find at least one way to purposefully add movement to your day—starting today. Let’s break the cycle of sedentary habits together!
Until next time, stay rooted in wellness. 🌿
— Dr. Rachel Wolinski, PT, DPT, Cert. DN
Rooted in Wellness Blog