Quick Ways to Undo a Day of Sitting

Break Up With Your Office Chair: Your desk job shouldn’t leave you feeling like you’ve aged 30 years by 5 p.m., but many of us end a workday feeling that way. Hours of sitting can contribute to back pain, stiff hips, achy shoulders, and tired eyes. The fix isn’t necessarily a fancy ergonomic chair or an elaborate stretching routine. A few small changes throughout the day can help.

How to Do It: Start by taking a five-minute walking break every hour. If your back feels stiff, try a spinal rotation: Stand with your right foot crossed behind your left, raise your right arm overhead and extend your left arm behind you. Sweep both arms down as you twist toward your right foot, then return to the starting position. Stretch your neck by performing a few neck circles in each direction. Give your eyes a break, too. Every half hour or so, take a moment to look out the window, or better yet, actually go outside to get some fresh air. 

The Benefits: Active breaks that incorporate movement and posture changes can reduce the discomfort that comes with prolonged sitting. Adjusting your screen height can reduce unnecessary neck strain, and looking away from your screen gives your eyes a chance to refocus. It may seem counterintuitive to take time away from work, but research shows that short breaks actually improve productivity.