10 Tips on How to Balance All-Day Sitting at Work

A high-intensity hour at the gym isn't enough. Ideally, you should stay active throughout the day. The key is to start somewhere and gradually build new habits. Did you know that with a little wit, it’s quite easy?

Get inspired by our tips, and feel free to add your own.

1. Start your day with movement

Whenever possible, take a short walk or exercise in the morning. A few simple exercises by your bed are enough. This will help you get moving and prepare for the day ahead.

2. Stairs instead of the elevator

A simple but very effective trick. Taking the stairs is great compensation for sitting and a healthy habit that boosts your fitness. So what if your department is on the 9th floor?

3. Stand up and move regularly

Try to get out of your chair every 20-30 minutes, walk around, and stretch a little. You can set an alarm to remind you each time.

4. Vary your sitting position

You can change positions even in an ergonomic office chair. Lean your entire back, or even your neck, against the backrest. Then switch: sit only on the front half of the seat without back support. Changing your sitting posture also helps improve concentration.

5. Work standing up

You may know that Ernest Hemingway wrote many of his works standing up; he wanted to express himself as concisely as possible. Standing is an excellent compensatory posture. All you need is a practical height-adjustable desk.

• Tip — Read our article Do you know the benefits of working at a height-adjustable desk?

6. Work while kneeling

Squatting or kneeling is a natural and beneficial position for our bodies. You can squat on a special chair or a kneeling chair. Another option is squatting on the floor with your laptop propped up.

7. Sit actively (too)

If you have a balance chair or a fitness ball in the office, use it for active sitting. However, do not use it for more than 20 minutes at a time to avoid overstraining your deep stabilizing muscles.

8. Walk while you talk

Walk around the office, the hallway, or even better - outside. Every step counts toward your daily goal.

• Tip — Install a step counter/pedometer app on your phone. It’s quite addictive, give it a try.

9. Make use of your lunch break

A short walk to a nearby restaurant is refreshing. Do you bring your own lunch? While it heats up, take a moment to stretch in the kitchenette.

10. Stretch tight muscles and stiff joints

Try to dedicate at least a few minutes a day to the most stressed areas. There are plenty of videos online with suitable exercises. Look for those focused on people with sedentary jobs. Alternatively, rely on a physiotherapist or a personal trainer to help you exercise in a targeted and comprehensive way.

The principle is simple: whenever you don't have to sit perfectly still, don't. Instead, try to actively seize every opportunity to move, even just a little. After all, our bodies were made for movement, and we should provide as much of it as possible.