Sitting all day can leave you stiff, tired and low on energy—even if you’re not “unfit” in the traditional sense. You don’t have to turn into a gym freak overnight; small daily movements add up.
First, break long sitting spells. Try to stand, stretch or walk for 2–3 minutes every 30–60 minutes. Walk to refill your water, use the washroom on another floor, or take calls standing.
At your desk, roll your shoulders, gently twist your upper body side to side, and stretch your neck slowly in all directions. Simple wrist and finger stretches help if you type a lot.
Short “movement snacks” work well: a 5–10 minute walk before breakfast, a few squats while waiting for something to cook, or a quick set of stairs during breaks.
If your office or home setup allows, consider a slightly higher desk for occasional standing work, or sit on a chair that supports your back properly rather than slumping on a couch.
You can still aim for regular structured exercise, but even before that, these micro-movements keep your joints happy, circulation going, and mind less foggy.
