Benefits of Standing/Walking Throughout the Workday

Spending hours at your desk might feel like part of the job, but too much sitting can take a real toll on your health. While it may not seem like a big deal in the moment, a sedentary routine has been linked to everything from back pain to increased risk of chronic disease.

The good news? You don’t need to overhaul your entire schedule to make a difference. Small bursts of movement throughout the day can lead to big benefits, like better focus, more energy, and even improved long-term health.

Here’s what moving more during the workday can do for your physical health:

Reduces Risk of Chronic Diseases: Moving throughout the day can significantly reduce your risk of heart disease, type 2 diabetes, and even certain cancers. Regular physical activity helps control blood sugar levels and insulin, improving overall metabolic health. By staying active, you’re not only boosting your fitness but also taking important steps to protect your long-term health.

Boosts Calorie Burn: Standing burns more calories than sitting, so even standing while zoning out is helping you burn energy. Quick walks are another easy way to burn calories without breaking a sweat, allowing you to stay active without interrupting your day. These small movements add up, contributing to your overall calorie burn and helping you stay energized. Say goodbye to the risk of varicose veins and surprise leg cramps.

Improves Posture & Reduces Pain: Switching between sitting and standing throughout the day can help alleviate back and neck pain by promoting better posture and reducing strain. Walking acts as a natural remedy for your spine, helping to “oil” those stiff areas and improve mobility, which can further reduce discomfort and keep you feeling better throughout the day.

Improves Circulation: Moving throughout the day helps improve blood circulation, keeping it smooth and efficient, much like a well-oiled machine. Regular movement reduces the risk of varicose veins and helps prevent those surprise leg cramps, promoting healthier circulation and overall comfort.

Better Joint and Muscle Health: Regular movement is like giving your joints a dose of lotion—keeping them flexible and your muscles primed for action. It helps prevent stiffness and discomfort, ensuring your joints stay lubricated and muscles remain strong and active.

But wait – there’s more! Your brain wants in on the action too. Here’s how movement boosts mental health:

Increases Focus and Energy: When you move, more oxygen flows to your brain, which helps improve focus and mental clarity. This simple boost can make a world of difference when you’re trying to stay on top of tasks or need to sharpen your concentration. Plus, movement fights off that dreaded 2 p.m. slump. Instead of feeling sluggish and drained, a bit of movement can help keep your energy up and prevent that mid-day yawning cycle that feels like your soul is trying to escape.

Enhances Mood: Walking is like hitting the reset button for your mood. It naturally releases endorphins—those feel-good chemicals in your brain—that can help lift your spirits. Whether you’re feeling down or stressed, a quick walk can provide that necessary pick-me-up. And let’s be honest, walking also helps prevent those moments where you want to flip your desk during a stressful Zoom call. A few steps can help you stay grounded and calm under pressure.

Improves Creativity: Want to spark your creativity? Try going for a walk. Studies show that physical activity, like walking, boosts creative thinking. It’s the perfect way to get those ideas flowing without the pressure of staring at a blinking cursor on your screen. Rather than forcing yourself to brainstorm in front of your computer, taking a walk can clear your mind and lead to more productive, inspired thinking.

Boosts Productivity: Less sitting and more moving can have a huge impact on your productivity. When you reduce the time spent sitting, you stay sharper and more focused. Instead of getting lost in the cycle of procrastination and distraction, moving around keeps your mind active and ready to tackle the next task. It’s a simple way to prevent the dreaded temptation of Googling “how many hours until Friday?” and helps you power through your day with greater efficiency.

So, how do you sneak more movement into your 9 to 5? Try these:

1. Try using a sit-stand desk. It’s a great way to break up the long hours of sitting.
2. Turn some of your meetings into walking meetings. It’s a good way to stay engaged, and it’s harder to doze off when you’re on the move.
3. Set a timer to remind yourself to stand or move every 30 – 60 minutes. Your Apple Watch isn’t the only one that should be keeping track!
4. Take a walk during your breaks or after lunch. Even a quick trip to the vending machine counts.
5. Find a movement buddy – someone who’ll motivate you to take the stairs or join you for a quick walk around the block.

Changing up your daily routine might feel like a challenge, but it doesn’t take much to start seeing results. Even small movements throughout your day can support your health, boost mental clarity, and ease those nagging aches that come from too much sitting. The key is consistency and a little intention. So let’s find simple ways to move more and sit less. Your body will feel better for it, and your focus at work just might get a boost too.