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Let’s be honest: most of us are sitting way more than we should. Between desk jobs, meetings, and binge-watching our favorite show when we actually get some down time, it can be easy to fall into a sedentary routine. But here’s the good news—there’s a simple way to break up that sitting without needing a gym membership or a ton of extra time: intermittent movement.

Intermittent movement simply means taking short breaks throughout your day to stand up, stretch, walk, or move around. And trust me, these little moments of movement can have a big impact on your overall health and mood, even if your job requires you to be at your desk for hours.

In this post, I’m going to break down why intermittent movement is one of the best things you can do for your health (especially if you’re sitting a lot). Plus, I’ll give you a few practical tips on how to get started today!

The Problem: The Dangers of Sitting All Day

If your job has you glued to a desk for hours, you’re not alone. But here’s the thing: long periods of sitting can lead to a bunch of health problems. Studies have linked sitting too much with higher risks of things like:

Heart disease: Yep, even if you exercise regularly, sitting too long still increases your risk of heart issues.
Weight gain and metabolic slowdown: When you sit all day, your metabolism slows down, making it easier to gain weight.
Back and joint pain: That stiff neck and sore lower back aren’t just annoying—they’re the result of sitting too long without moving.
Poor circulation: When you don’t move enough, blood flow decreases, and you may experience swelling, especially in your legs.

All these effects might not show up overnight, but they can sneak up on you, especially over time. The good news is, intermittent movement can help counteract these issues and leave you feeling better throughout the day.

The Solution: Intermittent Movement

Intermittent movement is all about breaking up those long periods of sitting with mini-movement sessions. The best part is that it’s easy to fit into your day, even if you’re super busy. Here are a few ideas to get started:

Set a timer: Use your phone or computer to set a timer every 30-60 minutes. When it goes off, stand up and move for a couple of minutes. Stretch, walk around, or even just stand!
Desk exercises: No time to step away from your desk? Try simple stretches like neck rolls or shoulder shrugs, or use an under desk walking treadmill.
Lunchtime walks: Use part of your lunch break to get outside for a walk. It’s a great way to clear your head and get some fresh air, too.
Standing desk: If you can, try a standing desk or an adjustable one. Alternating between sitting and standing will keep your body more engaged throughout the day.
Moving while meeting: Have a brainstorm scheduled with your work bestie? See if they are open to walking and talking out your ideas!

The Results:

1. Goodbye, Back Pain and Slouching

Raise your hand if you've ever felt personally victimized by your desk chair! Sitting for long stretches can cause poor posture and tighten muscles, leading to discomfort. But all it takes is standing up, stretching, or doing a quick movement break to release that tension. Taking mini-breaks to stand or move around can reduce discomfort and help improve your posture.

2. Boost Your Circulation

Do your legs feel like they’re about to fall asleep after sitting for hours? Sitting for long periods decreases blood flow to your legs and can cause swelling and discomfort. Standing up and moving around—even just for a few minutes—will help get that circulation back on track. Even if you don’t have time for a full workout, taking a few walking breaks or stretching your legs can make a world of difference in keeping your body feeling fresh and energized.

3. Get a Mental Boost

We’ve all been there—you’re sitting at your desk for hours, and suddenly your brain feels foggy and your productivity drops. That’s your body telling you it’s time for a break! Get moving to help improve mental clarity, focus, and energy. Taking a 5-minute walk or doing some light stretching can give your brain the boost it needs, and help you refocus when you sit back down. Studies even show that light physical activity improves mood AND productivity (a win-win)!

5. Stay on Top of Your Health

Not everyone has time for a long workout session, especially with a busy schedule. But guess what? Studies show that standing up and moving around every hour can boost your metabolism and help with weight control. Work movement into your day in small, manageable ways!

Let’s make intermittent movement a habit! Break up your sitting time with movement, and I promise, you’ll feel more refreshed, productive, and just plain good. Your body will thank you for it.