Most of us accept feeling tired at work as normal. We assume it comes with having a busy job, long hours and full inboxes. But for many people the tiredness runs deeper than a poor night’s sleep. It shows up as stiff shoulders, heavy legs, aching backs and a constant sense of low energy that never quite lifts.
A growing body of research is now showing that one of the biggest contributors to this feeling is how long we sit still during the day. Modern working life encourages us to stay seated for hours at a time. We move from our desk to meetings, from meetings back to our desk, and often barely change position for long stretches of time.
A large real world study involving over 20,000 people recently explored what happens when people gently interrupt their sitting time with small movement breaks. Participants were not asked to start exercising or to overhaul their lifestyle. Instead they were simply encouraged to move their bodies regularly during the working day. The movements were light and accessible, such as standing up, stretching, walking for a short moment or pacing during phone calls.
The results were striking. Many people reported feeling more energised, less stiff and more comfortable in their bodies. They also described feeling clearer in their thinking and more positive in their mood. Importantly, productivity did not fall. In many cases people found they were able to concentrate better and return to tasks with improved focus.
At Sense Massage Therapy we see the impact of prolonged sitting every day through the people we work with across the UK. Tight shoulders, lower back discomfort and general fatigue are extremely common in desk based roles. What this study highlights is that while hands on therapy can be very valuable, daily habits also play a powerful role in how our bodies feel.
One of the most effective habits is to introduce a simple one minute movement break every thirty to sixty minutes. This does not need to be exercise. It is simply about standing up and gently moving your body. Walking around your office, stretching your arms and back, stepping outside for fresh air, pacing during a phone call or even making a drink and walking while the kettle boils can all be enough to help your circulation, loosen muscles and refresh your mind.
Setting a gentle reminder on your phone or computer can help you remember to move. Many people also find it useful to link movement breaks to things they already do, such as standing up after meetings or before lunch. Over time these small habits can lead to steadier energy levels, reduced stiffness and a more comfortable working day.
It is important to always move in a way that feels comfortable and safe for your body. These ideas are gentle wellbeing habits rather than medical treatment. Anyone with injuries or health conditions should follow the advice of their healthcare professional.
Sometimes the most effective changes are also the simplest. One minute of movement, repeated regularly throughout the day, can make a meaningful difference to how your body feels at work.
Sitting All Day Is Killing You Here is What to Do About It by Manoush Zomorodi on the official TED channel on YouTube