Welcome to Staying Well!

Trivia Question❓

How many minutes of standing or light movement per hour are recommended to counteract prolonged sitting?

Answer at the bottom of the newsletter

Desk-Friendly Fitness — Staying Active During the Workday

Many people spend most of their day sitting, often at desks for hours at a time. This sedentary lifestyle can lead to tight muscles, poor posture, low energy, and even long-term health issues. The good news is that you don’t need to leave your workspace to stay active—desk-friendly fitness makes it possible to move your body and feel better without ever stepping away from your daily routine.

Simple movements throughout the day can make a huge difference. Seated stretches, shoulder rolls, and neck rotations help release tension that builds up from hunching over a computer. Standing up at least once an hour to stretch or take a few steps improves circulation and keeps your muscles engaged. You can also perform leg lifts, seated marches, or calf raises right at your desk to activate your lower body and promote blood flow.

Investing in a standing desk or alternating between sitting and standing positions can help alleviate stiffness and reduce strain on your back and hips. Even taking short “movement breaks”—walking to refill your water, doing light squats, or taking the stairs instead of the elevator—can reenergize your mind and body.

Desk-friendly fitness isn’t about intense workouts; it’s about staying mindful of movement throughout the day. Incorporating small bursts of activity can improve focus, boost mood, and counteract the fatigue that often comes with long hours of sitting. Over time, these micro-movements build into a habit that supports your overall health and productivity.

By keeping movement part of your daily routine, even during work hours, you’ll find yourself feeling more alert, less tense, and far more energized by the end of the day.

Yours in Health,

Susan Williams

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💡 Answer to Trivia Question:

About 5 to 10 minutes! Regular movement breaks help improve circulation and reduce stiffness from sitting too long.

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