BlogMoving more
Moving more
Getting up, stretching and walking, in the gaps a working day already has.
Moving moreChair yoga at your desk: 8 gentle poses for an office chairChair yoga at your desk in eight gentle seated poses, from cat-cow and a twist to eagle arms and a neck release, plus how to fit them into a workday.- Moving moreDesk stretches for your lower back: steps and how long to holdDesk stretches for the lower back: seated cat-cow, seated twist, forward fold, figure four and a standing back bend, with steps, holds and when to stop.
Moving moreDesk stretches for neck and shoulders: five moves, step by stepDesk stretches for neck and shoulders that take about two minutes: chin tucks, ear to shoulder, shoulder rolls, an upper trap stretch and a doorway stretch.
Moving moreHow long should you stand at a standing desk? Per spell and per dayHow long should you stand at a standing desk? Spells of 15 to 45 minutes, building toward a couple of hours a day, mixed with sitting and short walks.- Moving moreHow many steps a day do you need? What the research saysHow many steps a day do you need? Fewer than 10,000 still helps. Where that number came from, what studies suggest and realistic targets for desk workers.
- Moving moreIs a walking pad worth it? Who it suits and who it doesn'tIs an under-desk walking pad worth it? Who it suits, typing and calls while walking, speed, noise and space, and simpler ways to move more without one.
- Moving moreIs sitting the new smoking? What the research actually saysIs sitting the new smoking? No. Long sitting is linked to real health risks, but far smaller than smoking's, and moving more offsets much of them.
- Moving moreHow to get more steps on a desk job, without a gymHow to get more steps on a desk job: walk your calls, take the far bathroom and the stairs, do a lap every hour, and walk after lunch and after work.
Moving moreSwollen ankles from sitting all day: why, and what helpsSwollen ankles from sitting all day are usually fluid pooling while your calves rest. Desk exercises that help, and the signs that mean see a doctor.- Moving moreHow often should you get up from your desk?Health bodies say to break up long sitting but give no exact number. A rhythm that works in a real day, about once an hour, and what to do while you are up.
- Moving moreMicro breaks vs real breaks: what each fixes and how to fit them inMicro breaks rest your eyes, short breaks undo sitting, real breaks restore your head. What each kind fixes and how to fit all three into a workday.
- Moving moreMovement snacks: small bursts of movement for desk workersMovement snacks are short bursts of activity spread through the day. Why they add up, plus a list of ideas for home, the office and the desk itself.
- Moving moreStanding desk tips: how long to stand and how to set it upStanding all day is not the goal. How long to stand at first, the right desk and screen heights, shoes and mats, and how to remember to switch.
- Moving moreStretch breaks for developers and designers who lose track of timeWhen you lose hours in flow, strict break timers fail. Stop at natural pauses like a build or an export, and use a short routine after long sessions.
- Moving moreTwo-minute desk stretches for your neck, back, wrists and hipsQuick stretches for the neck, shoulders, chest, upper back, wrists, hips and calves, with clear steps for each, and when to stop and see someone instead.
- Moving moreWhy a short walk after lunch makes the afternoon easierA ten-minute walk after lunch can steady your afternoon energy, get you into daylight and rest your eyes. What the research suggests, and ideas for rainy days.
- Moving moreWhat sitting all day does to your body, and the easy fixesLong sitting leaves you stiff and flat by mid-afternoon, and research links it to longer-term health risks. Why a workout after work is not the whole answer.
- Moving moreWorking from home and barely moving? How to add movement backRemote work removes the commute and the walking an office day hides. A fake commute, walking calls, standing tasks and lunch errands put it back.