Wednesday Health & Wellness 🌿

Intentional Movement While Working

Many of us sit for hours at a desk — phones, computers, meetings, focus mode.

Work gets done… but our bodies quietly pay the price.

The good news?

Movement doesn’t have to mean a workout.

It can be intentional, gentle, and built right into your workday.

Chair Movements (Perfect for Desk Work)

If you’re seated, these can be done safely and subtly:

Marching in place – lift one knee at a time to wake up hips and circulation

Toe raises – keep heels down, lift toes to engage shins and improve blood flow

Circular ankle movements – slow circles in both directions to reduce stiffness

Gentle torso twists – hands on thighs, rotate side to side within comfort

Arm movements – shoulder rolls, arm circles, or reaching overhead

Neck movements – slow side to side, then front and back (no forcing)

Even 30–60 seconds makes a difference.

Standing Movements (When You’re Able)

If you can stand comfortably, try these:

Toe-to-heel raises – rock forward and back to engage calves and balance

Leg swings – gentle forward/back or side-to-side swings

Standing marching – slow, controlled

Subtle squats – shallow, within your comfort range

Walking – even a short lap around the room counts

Sit-to-Stand (If You Have That Capability)

Rising from a chair and sitting back down builds strength, balance, and confidence Use armrests or support if needed Go slow — control matters more than speed

The Pros of Intentional Movement at Work

Improves circulation and joint lubrication

Reduces stiffness, swelling, and pain

Supports balance and muscle strength

Helps with focus, energy, and mood

Prevents that “locked-up” feeling at the end of the day

The Cons of Sitting for Hours Without Movement

Increased stiffness and joint pain

Poor circulation and swelling

Weakened muscles and balance

Neck, shoulder, and lower back discomfort Increased fatigue and brain fog

Our bodies were designed to move gently and often, not stay frozen in one position all day.

A Gentle Reminder

You don’t need to do everything.

You don’t need to move perfectly.

You just need to move intentionally.

Small movements, done consistently, add up — especially on workdays that require long hours at a desk.

Your body is carrying you through your work.

A little movement is a way of saying thank you.

— Lady Flava 🌻