Prolonged sitting at work is a global problem that is unlikely to improve any time soon. So what can you do to incorporate movement into a sedentary job to reduce the damaging effects prolonged periods of sitting will have on your health?
Use a standing workstation. It may not sound particularly comfortable, but standing at your desk for some periods during the day will reduce the negative consequences of desk work. Invest in a decent stand-sit work desk solution so that you can switch between standing and sitting in accordance with your comfort needs.
Stand while talking. If you don’t want to go all in and work in a standing position, make sure you take regular breaks from sitting. One way of achieving this could be to stand every time you are talking on the phone. You may also wish to stand while working on brainstorming activities or while engaged in group workshops.
Stretch regularly. According to the experts, it can be unhealthy to remain in a single posture for more than 30 minutes. If you feel your muscles tightening, stand up and give your body a stretch. The Mayo Clinic has published a handy guide to office stretches that workers can complete while engaged in other tasks.
Get your posture right. Complete a workplace assessment to test the extent to which your seating and working position are ergonomic. Identify any areas of weakness and make the appropriate changes, such as repositioning your monitor, immediately.