Do you spend a long time sitting at your desk? At Oppo Health UK we know we do, and we also know it can be bad for you to sit for hours at a time and lead to back pain and serious chronic health issues. Try different ways to move around throughout the day to stay healthy.

Q: Why is moving around good for you?

A: When we move around, our brain releases mood-enhancing chemicals. It helps get rid of “brain fog” we can feel from sitting for long periods of time. Moving around is also good for our physical health. Being active helps increase mobility and strengthens bones and muscles.

Q: What are the health risks associated with sitting at a desk for long periods?

A: When you sit for several hours a day, your core is not engaged, your neck can become strained, and your muscles will loosen.

Q: How often should I move during the day?

A: It is better to stand than to sit, but the key is to keep your body moving throughout the day. Each hour you should sit, stand, and walk for constant movement. Make it easy to remember by incorporating it into your daily routine.

For example, if you need to get water, use the bathroom, and go to the printer, you should do each task separately instead of all at one time. Walk to the bathroom then go back to your desk and stand for a few minutes. Then, walk to get a glass of water and go back to your desk to sit for a few minutes, and so on. Breaking these tasks up throughout the day will help you stay active without interfering with or distracting you from your work. Why not stand up if you’re on phone calls or go for a walk during break or lunch time.

Q: What are some effective desk exercises I can do?

A: Here are a few routines that are easy to do at your desk and help keep you moving throughout your workday:

Hands-free – When getting up from your chair, don’t use the arm rests to push up. Instead, slowly get up by pressing through your heels. Repeat every 10 minutes throughout the day.

Hot seat – Stand up, but when you sit back down, don’t go all the way down to the chair. Get as close as you can, then stand up again. Repeat six times per hour throughout the day.

8-minute statue – Get your blood flowing and stand up at your desk for eight minutes. Stand with your feet hip-width apart, keep your chin level, neck long, shoulders square, hips slightly tilted forward and bend your knees slightly, so they aren’t locked.

The 20-8-2 rule – Sit for no more than 20 minutes at a time, stand in one position for no more than 8 minutes and take a 2-minute moving break at least twice an hour to stretch or walk around.

It’s hard to stay focused and comfortable if you’re in pain so If you’re experiencing signs of a chronic condition, we suggest you seek advice from a medical professional who can suggest solutions to maintain good posture, improve core strength and general health. For conditions such as back and joint pain, you may find an OPPO support helpful.

Try these tips during the day when you are at work and from all of us at Oppo Health, stay healthy and look after yourselves.