Desk-bound? Move before the 50-minute mark

Long stretches of sitting add up, even if you exercise. Canada's 24-Hour Movement Guidelines recommend breaking up long periods of sitting as often as possible, and the Canadian Centre for Occupational Health and Safety advises against sitting for more than 50 minutes at a time.

Try this today: set a reminder for every 45 minutes. When it goes off, stand up and walk to refill your water, or do this two-minute seated reset:

• Shoulder shrug: lift your shoulders toward your ears, hold for 3 to 5 seconds, then relax them down. Do 2 or 3.
• Neck relaxer: slowly tip your head toward one shoulder, then the other.
• Shoulder roll: slowly roll your shoulders backward five times, then forward five times.
• Ankle flex: lift one foot, point your toes up, then down. Switch legs.
• Leg lift: sit tall and lift one foot a few centimetres off the floor, hold briefly and lower. Switch.

Safety note: Move gently. You should feel a stretch, not pain, so stop if anything hurts or makes you dizzy.

Sources

• Canadian 24-Hour Movement Guidelines for Adults 18-64 (CSEP) (opens in a new tab)
• CCOHS: Working in a Sitting Position - Good Body Position (opens in a new tab)
• CCOHS: Office Ergonomics - Stretching at the Workstation (opens in a new tab)