1. Take Frequent Microbreaks

Every 20-30 minutes, stand up and stretch or walk for a minute. Use timers or apps to remind you to take these breaks.

2. Stretch at Your Desk

Perform simple stretches like neck rolls, shoulder shrugs, wrist stretches, and back twists without leaving your chair.

3. Use a Standing Desk

Switch between sitting and standing throughout the day by using a standing desk or desk converter. This helps alleviate the strain from long sitting periods.

4. Practice Desk Yoga

Integrate yoga stretches like seated cat-cow stretches, seated forward bends, or seated twists to relieve tension and increase flexibility.

5. Try Chair Exercises

Use your chair to perform leg lifts, seated marches, or seated core rotations. These can keep muscles active even while sitting.

6. Walk During Calls

Whenever you’re on a phone or video call (without the need for your screen), stand up or walk around the room to get your body moving.

7. Adopt the 20-20-20 Rule

Every 20 minutes, look away from your screen for 20 seconds at something 20 feet away. This reduces eye strain and gives you a mini break.

8. Use a Foot Pedal Exerciser

Keep a small pedal exerciser or under-desk bike to stay active while you work. Pedal slowly as you go through emails or while coding.

9. Incorporate Standing or Walking Meetings

Whenever possible, hold meetings while standing or walking. Walking meetings can boost creativity and keep your energy levels up.

10. Stay Hydrated

Drinking water not only keeps you hydrated but also encourages more trips to the bathroom, giving you an excuse to get up and move.

11. Do Quick Desk Exercises

Try desk push-ups, wall sits, or calf raises every hour. These small exercises help keep your muscles active throughout the day.

12. Use a Balance Ball or Wobble Cushion

Sitting on a stability ball or wobble cushion engages your core and improves posture, adding subtle movements to your day.

13. Walk During Breaks

Use your breaks to get up and walk outside or around your office, even if it’s just for a few minutes. Fresh air and movement will refresh your mind and body.

14. Use Resistance Bands

Keep resistance bands at your desk for quick strength-training exercises. Do arm pulls, leg extensions, or shoulder presses without leaving your workspace.

15. Set Up a Stretching Routine

At the beginning and end of each workday, dedicate 5-10 minutes to stretching your whole body. Focus on areas that tend to tighten up while sitting, like your hamstrings, lower back, and neck.