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incorporating movement into your work day

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We all spend a lot of time looking at screens. Often, we forget just how important it is to take a break, for our eyes, our body and our mind! The importance of movement should not be underestimated, as humans, we are meant to move.


A sedentary lifestyle has been linked with a variety of adverse health effects. Moving more and sitting less, reduces this risk. We know that moving a little and often is best. Here are some ideas for incorporating movement into your day:

How do you get to and from work? Could you get off at an earlier MRT/train/bus stop and walk? Or, even better, do you have the option to walk or cycle all of the way even a few days a week?


Drinking lots of water throughout the day is very important. Why not use a small glass of water instead of a big bottle? This will mean that it needs to be filled regularly; challenge yourself to do this every hour. You will get the double benefit of more movement also.

A Lunchtime Walk

Why not plan a lunchtime walk route and encourage others to join you? This will help you focus for the remainder of the day.

Walk and Talk

Why not wear a headset and stand while speaking on the phone? You could also consider walking or standing meetings.

Break Reminders

We become engrossed in our work and genuinely do not realise the amount of time that has passed. It is helpful to set reminders. Each person has their own preference for this; it is possible to use your smartwatch, set a reminder on your phone or use ergonomic software apps on your monitor or laptop such as Posture Minder. Ensure you get up and move every 30 to 45 minutes.

Take every opportunity

Stand or walk whenever the opportunity arises. Why not walk to a toilet that is just a little further away? You could also take the stairs instead of a lift when going to another floor.

Aim to regularly change your posture throughout the day from sitting, standing and walking. As a general rule, we all need to Move More and Sit Less.


To learn more about office setup and good ergonomics principles, you can reach out to Fit for Work to talk about how an ergonomic programme within your office can increase productivity.