Hey, desk jockeys and chair commanders! Do you ever feel like your body is slowly turning into a pretzel after a long day glued to your seat? Yeah, us, too. We get it. But fear not, fellow sitters! We used to be just like you, hunched and stiff. But we found some awesome tips and tricks to improve our posture and keep our bodies happy. So, grab a coffee (or tea!), scootch closer, and let’s learn how to reclaim our bodies from the chair overlords!
Make it a habit, not a chore!
The secret to good posture? Sticking with it! Physical therapist Erin E Hughes (who totally gets the desk life) says the best way to do that is to set a timer. Here’s her trick:
Every hour, your phone yells at you to get up! But don’t groan yet. Stand up for just 2 minutes and do this quick head-to-toe routine 5 times each:
Head rolls: Look over each shoulder like you’re checking for sneaky office snacks (but hopefully, there are none!).
Shoulder rolls: Roll those shoulders forward and backward like you’re trying to loosen up a tight sweater.
Scapular squeezes: Squeeze your shoulder blades together like you’re trying to crack a walnut (but way gentler!).
Spine extenders: Lean back with your hands on your hips and show off your best superhero pose.
Marching in place: Pretend you’re in a parade (without the instruments…unless you have a kazoo handy).
Mini squats: Do a little squat like you’re about to sit down, but don’t actually sit! Just a little booty workout.
Heel raises: Rise up on your tiptoes like a ballerina (or a sneaky cat trying to reach the counter).
This little routine will help you break up the sitting and keep your body feeling good throughout the day. Easy peasy!
Stand Up for Yourself!
Sitting all day can leave you feeling stiff and sluggish. But fear not, fellow desk warriors! Here are some creative ways our readers are taking charge of their posture and health:
The Stand Up Revolution:
Several readers, like Monica T., swear by standing desk rules. Monica only sits during video calls, a smart way to stay active throughout the workday.
Standing Strong Between Sessions:
Psychologist Maria is another champion of the standing desk. She uses those precious minutes between client sessions to stand and stretch, keeping her energy levels high.
Mini-Breaks for the Win:
Ellen breaks up her day with short but effective mini-breaks. These 5-minute stretches or walks between appointments help her stay focused and energized throughout the day. Bonus points for the sneaky client consultations with wireless headphones – walk and talk, baby!
Tech Hacks to Keep You Moving
Sitting all day can be a real drag, but fear not! Our amazing team at mbg and some of our awesome readers have discovered some tech hacks to keep them motivated and moving throughout the day.
Walking Pad Power:
Our very own commerce editor, Carliegh (check out her review here: link to Carliegh’s walking pad review), is a huge fan of walking pads. These handy devices let you walk or jog in place while you work, keeping your blood flowing and your body happy.
Smartwatch Synergy:
Reader Polly C. uses a double–whammy approach—a smartwatch and a walking pad! Her smartwatch tracks her “stand” time, but Polly knows she needs to move for longer stretches to really benefit. So, she sets an alarm for 5 minutes before each hour to remind herself to get up and move. Bonus points for using the awesome walking pad mbg recommended!
How to Crush Those Steps!
We all know getting those steps in is important, but how many is the magic number? The truth is, it depends! Here at mbg, we generally shoot for the 7,000-step mark, but many of our crew set their sights even higher, aiming for 10,000 or even 20,000 steps a day!
So, how do we crush those goals? It’s all about incorporating movement into your daily routine. Here’s my personal strategy:
Walk Whenever Possible: Make walking your default choice! Walk to work, to appointments, or even just around the block. Ditch public transport or taxis for short distances and enjoy the fresh air.
Schedule Your Steps: Treat your step goal like any other important appointment. Build walking time into your daily schedule and leave the house a little earlier if needed. Every step counts!
Find Your Walking Groove: Integrate walking into your daily errands. Walk and talk with friends on the phone, listen to podcasts, or simply enjoy some quiet reflection.
