Sitting All Day? Three Simple Office Habits That Can Boost Your Energy and Productivity

If your workday is spent behind a desk, chances are you’ve experienced the afternoon slump. While sitting all day may not be “killing” you, it can affect your energy levels, concentration and overall productivity.

The good news is that you don’t need an expensive standing desk or walking pad to feel the benefits of moving more during the day.

According to Colette de Vries, owner and founder of Pilates for Life at Spice Route Destination, incorporating just a few minutes of movement into your workday can make a noticeable difference.

Why movement matters

“Movement affects the brain, leading to better concentration and improved mental clarity because of the stimulation of blood flow to the brain and other body parts,” says De Vries. “This leads to fewer attention dips and better sustained focus in the afternoon hours.”

Long periods of sitting have been associated with a higher risk of several health concerns, including cardiovascular disease, obesity, poor circulation and chronic lower back pain.

“You’ve heard the saying: ‘Sitting is the new smoking!'” says De Vries. “While that may be a tad dramatic, sitting for long periods is associated with a higher risk of several health problems.”

She adds that prolonged sitting can also contribute to postural strain.

“It also causes postural strain in the neck, shoulders, and upper back. Adding simple movements during your work day that get you out of your office chair will help to counterbalance some of these problems.”

You don’t need fancy equipment

While walking pads and standing desks have become increasingly popular, De Vries believes the simplest solutions are often the most effective.

“Honestly, any movement is better than none,” she says.

Her advice is to choose an activity you enjoy, “or at least don’t hate”, and aim for just 10 minutes of movement during office hours.

“It needs to be something that is uncomplicated and practical enough to do in the office – you can even paste a sticky note on your computer screen as a reminder to keep moving.”

Three easy ways to move more at work

1. Take the stairs

Whenever possible, skip the lift and take the stairs instead. De Vries also recommends stepping outside for fresh air at least twice a day.

2. Try a wall roll-down stretch

Stand with your back against a wall and slowly roll your spine down, one vertebra at a time, until you are hanging forward.

Pause for two to three seconds before slowly rolling back up, imagining your spine imprinting against the wall.

According to De Vries, this movement helps decompress the back, stretches the legs and improves circulation. Repeat the exercise three times, twice a day.

3. Practise intentional breathing

Slow your breathing by inhaling through your nose for four to five counts, holding your breath for three to four counts, exhaling through your mouth for six to seven counts, then pausing for another three to four counts.

Repeat the cycle for 10 full breaths.

“It’s a game-changer,” says De Vries.

Small changes can make a big difference

Building short movement breaks into the workday can improve both physical wellbeing and mental performance.

Healthy employees are often happier employees, and happier employees tend to be more productive.

As De Vries puts it with a laugh, quoting Legally Blonde‘s Elle Woods: “Exercise gives you endorphins. Endorphins make you happy. Happy people don’t kill their husbands. They just don’t.”

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