Move Like You Mean It: Office-Friendly Exercises That Energise

Many of us grew up hearing that it's old age that brings back pain. We also heard the traditional perspective that an office job is easy work because all you have to do is sit down all day. Or that sitting is comfortable, unlike the physical labour our parents endured while farming and tilling the soil. While such perspectives hold a certain truth about the reduction of strenuous physical activity, among office workers, remote workers and dedicated Display Screen Equipment (DSE) users, this is far from the negative health impact associated with prolonged sitting, which encourages a sedentary lifestyle.

When I was at university, I had a lecturer who used to give us breaks after about 2 hours of lecture. He said sitting for long has a way of affecting the way we assimilate and understand what we are taught. And so, taking a break will keep us refreshed. If prolonged sitting has that impact on the brain, which is not physically responsible for sitting. Now imagine what it will do to your musculoskeletal system, i.e. the joints, muscles, tendons and bones.

Office breaks/Wix

Spending extended hours seated, glued to a computer screen, without moving, comes with its own unique set of challenges, especially for our musculoskeletal system, which includes muscles, ligaments, tendons and bones. This digital evolution, while offering unprecedented flexibility and opportunities, has inadvertently introduced the health repercussions of a sedentary lifestyle. 

A 2022 study by Fatudimu et al., on Nigerian university staff who primarily perform desk-based duties, revealed a high prevalence of Work-Related Musculoskeletal Disorders (WRMSDs), with 86.6% affecting the upper back, hips/buttocks, knees, and lower back being the most frequently affected anatomical regions. This data unequivocally affirms that these health concerns are not just global phenomena, but deeply pertinent issues right here in Nigeria. 

Our bodies are fundamentally designed for movement. When you remain in a sustained position for hours, specific muscle groups become inactive and weaken, while others become excessively tight and strained over time. This imbalance often precipitates a range of musculoskeletal issues. 

Wellbeing/Wix

There is a saying that the next position is the best position, and this simply attests to the fact that movement and constant changing of position is essential for our wellbeing. To avoid musculoskeletal disorders associated with prolonged sitting in the office or when working remotely, the key lies in deliberately incorporating regular movement and targeted exercises into your daily routine.

Why Movement matters: The Evidence-backed benefits of office-friendly exercises

In a narrative review by (Martinez, 2021), explaining the importance of workplace exercise, he highlighted that a mean of 100,000 workers per year in Brazil are on sick leave due to symptoms of work-related musculoskeletal disorders (WMSDs). A study in 2024 by Bullo et al., also published their findings on the role of physical exercise in the prevention of musculoskeletal disorders across different work sectors. This evidence-based research is a testament to the benefits of exercise in reducing work-related musculoskeletal disorders.

Yoga office stretch/Wix

To give more context to why exercises matter, consider exercises as a way to recharge your body. Just as you need to charge your mobile phone to keep it operational, and fuel your car to keep it functional, moving your body throughout the day profoundly helps to:

1. Boost circulation:

   You know how when you fuel your car, you don't just leave it there for months and expect it to work all by itself, but you turn on the ignition and drive it. That's how the human body works. Movement enhances blood circulation throughout your body, and this is beneficial in reducing joint and muscle stiffness and combating fatigue.

2. Reduce musculoskeletal discomfort:

   Regular movement facilitates the stretching of tight muscles, strengthens weaker ones, and improves overall joint mobility. This directly alleviates the everyday body aches, neck and back pains associated with desk-based duties and DSE usage. Somehow, you or someone you know may have applied oil to that door hinge that makes creaking sounds in your house when you open it. The result is that it stops being stiff and opens easily without making noise because there is reduced friction. 

   
   

   That's how physical exercise is to the body. It is like engine oil, it keeps your joints moving and reduces stiffness while also allowing your muscle to maintain their tone and contractility without being strained.

4. Increase energy levels:

   Paradoxically, taking short breaks to move around can actually elevate your energy levels and diminish feelings of tiredness or burnout. Regular exercises have been clinically proven to facilitate changes in several neurotransmitters and neuromodulators in the brain, and this leads to an improvement in mood, stress level and energy levels.

5. Improve posture:

   Engaging in exercises targeting your core and back muscles while performing your office duties or working remotely is needed to promote good posture while sitting or standing. These exercises help you improve or maintain your core muscle strength, which can become weakened due to prolonged hours of sitting.

Exercises play a crucial role in preventing musculoskeletal and long-term health complications often linked with a sedentary lifestyle. Workplace exercise programs are a recognised and effective strategy to prevent the onset of Repetitive Strain Injuries (RSIs) and Work-Related Musculoskeletal Disorders (WMSDs).

Wellbeing/Wix

Simple, Office-friendly exercises you can do

Now that you know that movement is key, the next thing is to provide you with the ammunition to fight your battle against musculoskeletal discomfort. I present to you the solution: deskercise. I will explain. Deskercise refers to exercises that can be performed throughout your workday and even from your desk. 

The true beauty of these exercises lies in their simplicity: you do not need expensive equipment or extensive space. Most can be performed conveniently at your desk or within a small area. 

1. Neck exercises 

Neck rotation 

Step 1: Start by slowly tilting your head towards your right shoulder, feeling a gentle stretch along the left side of your neck. Hold this position for 15-20 seconds, then repeat on the opposite side. 

Step 2: Gradually turn your head to look over your right shoulder, hold for a few seconds, then slowly turn your head back to the middle before looking over your left shoulder. Repeat this motion a few times. Avoid full neck circles, as these can sometimes strain the neck. 

Chin tucks: 

Step 1: Gently tuck your chin towards your chest, ensuring your gaze remains straight ahead.

Step 2: Hold this position for 3-5 seconds before relaxing.

Step 3: Repeat for 5-10 repetitions

This helps to lengthen your posterior neck muscles. This exercise promotes good neck posture and reduces strain on the neck muscles.

2. Shoulder exercises

Shoulder rolls

Step 1: Roll your shoulders forward in a smooth circular motion for 10-15 repetitions.

Step 2: Reverse the direction and roll your shoulder backwards. 

Shoulder stretches 1

Step 1: Clasp your hands behind your back and gently straighten your arms, lifting your chest and feeling a stretch across your shoulders and chest.

Step 2: Hold for 10-15 seconds and repeat 2-5 times.

Shoulder stretches 2

Step 1: Extend one arm over your shoulder and gently bend your elbow, bringing your hand towards the middle of your back. 

Step 2: Use your other hand to gently deepen the stretch by lightly pressing on your elbow as much as you can tolerate. 

Step 3: Hold for a few seconds and repeat on the other side.

3. Wrist and hand exercises

Step 1: Make gentle circles with your wrists in one direction, then reverse the direction. 

Step 2: Gently clench your hand into a fist, then slowly extend your fingers wide. Repeat this motion several times. 

This reduces the strain on your wrist and promotes gliding of the small joints in your fingers.

4. Torso stretch

Step 1: Maintain an upright position in your chair while sitting sideways, then gently turn your upper body to one side while reaching across the back of your chair for support with your hand. Hold for a few seconds and repeat on the other side.

Step 2: With your feet flat on the floor, put one arm overhead and gently bend sideways towards the opposite side, feeling a stretch along your side. Hold for a few seconds and repeat on the other side.

Sit-to-stand 

Step 1: Move your chair slightly away from your desk.

Step 2: Perform 10 repetitions of sitting and standing movements. You can use your chair's arm support during this movement if you need some support.

5. Leg and Ankle exercises

Ankle pumps

Step 1: Lift your toes off the floor with your heels still making contact with the floor

Step 2: Move your ankles up and down for 10-12 reps and repeat 5 to 10 times 

Straight leg raises

Step 1:  Extend your leg out with your knee straight out in front of you while your other leg is resting on the ground with your knees at about 90 degrees. 

Step 2: Hold the position for about 5-10 seconds, then lower it back down. 

Step 3: Repeat for 5-10 repetitions and switch to the opposite leg.

Now that you are familiar with some beneficial exercises, what should you do? 

The next crucial step is to integrate them into your daily routine. Consistency is key, but it can be quite challenging to stay consistent, especially if it's something you are not used to. 

1. Set reminders:

   Utilise your phone or computer to set recurring reminders for short movement breaks every 30-60 minutes. Even a brief 2-minute stretch can make a noticeable difference in preventing stiffness. 

   
   

   We can all agree that eating is very good for the body, right? But imagine eating all day without taking a break at all. Eat this, drink that, chew that. Hmm, "omo," it's risky. That applies to prolonged sitting, too. Sitting is good, but you need to take a break. Make it a point of duty to walk around and stand for at least a few minutes every hour. You can effortlessly do this while taking phone calls or reviewing documents. 

If you are a remote worker and you attend meetings, you can incorporate movement into meetings. For virtual meetings, consider standing or even gently walking around while you speak, if the setting is appropriate. For in-person meetings, suggest brief standing breaks to encourage movement among attendees.

2. Utilise waiting time:

   Capitalise on those small pockets of waiting time and incorporate movement. It could be while a large file is downloading, or you're awaiting a colleague's response to an email. Use these moments to perform a few quick stretches to refuel your body.

3. Adjust your workspace: Ensure your workspace is ergonomically configured to support you. Working from a poor workstation can negatively impact the incorporation of stretches and movement into your routine, forcing you to sit for extended periods. 

4. Listen to your body: Avoid overexertion, especially when you are just beginning to incorporate these new habits. If you experience pain and discomfort which persists or intensifies after a week when engaging in these exercises, please seek professional advice from a qualified physiotherapist.

Remember that your health is indeed your most valuable asset. Just as we diligently manage our businesses and care for our families, we must equally prioritise the wellbeing of our bodies while working. Incorporating regular movement and these simple, office-friendly exercises into your daily routine is not merely a luxury; it is a fundamental necessity for preventing musculoskeletal pain and discomfort. 

The clinical evidence is clear: a sedentary lifestyle poses significant risks to both our physical and cognitive health, but proactive movement can effectively mitigate these dangers. Let us collectively and deliberately foster a culture of wellbeing within our digital workspaces.