5 Tips to Stay Mobile at Work and Maintain Your Physical Health
We are spending more and more time at work sat down at our desks in front of computers. Over a period of time, this can lead to body stiffness, aching, and reduced mobility. At Fairway Physio, we believe in promoting physical health at work to help prevent injuries and improve overall well-being. Here are five practical tips that are easy to implement into your working day to help you stay mobile while at work:
1. Take Regular Breaks Away From The Desk
Sitting for prolonged periods can lead to tight muscles and poor circulation. Set a reminder to stand up and move around every 30–60 minutes. Use your watch, phone or computer to set an alarm that will prompt you to move. Whether it’s a quick walk to the printer or a stretch at your desk, these short breaks can significantly reduce stiffness and improve focus. If you have been given specific exercises by a professional for injury rehab or prevention in the past, then use these exercises again to help prevent recurrence.
2. Incorporate Desk Stretches
Simple movements of the neck, shoulders and upper back through their full range of motions help to prevent muscle tension and can help relieve symptoms of tension and ache. Try the following movements:
Neck: Tilt your head gently to one side. You can use the opposite arm to reach over the top of the head and gently apply a stretch to the side of the neck. Repeat on the other side.
Shoulder Rolls: Roll your shoulders backward and forward.
Seated Spinal Twist: Twist your torso gently while seated to relieve back tension. Ensure you are sat tall in a good posture to do this to help reduce stress in the lower back while rotating.
These movements only take a few seconds and can keep you feeling refreshed if done regularly.
3. Adjust Your Workspace Ergonomics
Proper desk setup can make a significant difference. Ensure your chair supports your lower back, and position your screen at eye level directly in front of you. Your feet should rest flat on the floor. If they don’t, use something such as a thick book or step box to place your feet on. Your elbows should bend at a 90-degree angle with your forearms resting on the desk while typing.
4. Stay Hydrated and Walk More
Drinking enough water not only supports your overall health but also encourages you to take more trips to the kitchen or restroom, naturally increasing your movement. Opt for stairs instead of lifts or escalators and take short walks during lunch breaks to keep your joints moving and your muscles active.
5. Try Active Sitting
Swap your standard office chair for a stability ball or ergonomic stool for short periods. These options help promote core engagement. Alternatively, consider a standing desk to alternate between sitting and standing throughout the day.
Final Thoughts
Staying mobile at work doesn’t require drastic changes—small adjustments can make a big impact on your physical health. At Fairway Physio, we specialize in helping individuals and businesses improve workplace well-being through physiotherapy and ergonomic advice. We offer comprehensive corporate wellness programmes that ensure that employers and their employees are working towards maintaining healthy lifestyles.
Take a look at our corporate wellness programmes here: https://fairway-physio.co.uk/corporate-wellness
Contact us today to discuss how we can help keep your workforce healthy and productive!
