For many South Africans, a typical 9-to-5 can accumulate to long periods of sitting each day, which can take a toll on more than just productivity. Stiff muscles, cramps, and overall discomfort can be unwanted companions for many professionals. But the good news? Even tiny bursts of movement throughout the day can make a big difference for your body and your wellbeing.
“Prolonged sitting isn’t just ‘uncomfortable’, it can have real physical effects,” explains Selvan Naicker, Brand Manager for CrampEase®. “Research shows that sitting for hours can increase stiffness in muscles and contribute to musculoskeletal discomfort. Short breaks that introduce movement or even active recovery, like massage, can reduce muscle stiffness more effectively than standing alone after long sitting spells.
To keep your body moving during the day, you don’t have to cancel meetings or stop your work. Small, regular movement, two to three minutes every hour, can help keep blood flowing, reduce muscle tension and cramps, and even improve focus:
- Set a timer to remind you to stand, stretch, or walk for a few minutes each hour. Even simple activities such as walking to the kitchen, climbing a few stairs, or doing shoulder rolls help break up long periods of sitting and help prevent stiffness.
- Desk-friendly exercises can help activate key muscles. Exercises such as neck or shoulder stretches can help relieve tension; seated leg lifts and calf raises improve lower-body circulation; and hip and back mobility moves can counteract the effects of prolonged sitting. These snack-sized exercises can all be done discreetly at your workstation.
- Standing during phone calls or meetings gets your muscles involved without disrupting your workflow. If you have a sit-stand desk, alternate between sitting and standing for short periods of about 15 to 20 minutes to help engage different muscle groups and reduce lower-back strain.
- Frequent muscle cramps from prolonged sitting can be tied to dehydration or mineral imbalances. Next time, instead of reaching for that (I can’t remember how many I have had) coffee, reach for a glass of water.
- Even a few minutes of stretching can significantly improve flexibility, range of motion, and posture, especially if you sit for most of your workday. Daily stretching routines have been shown to reduce stiffness and pain in the neck, shoulders, and lower back.
- Simple moves you can do in your chair, such as side bends, spinal twists, and overhead reaches, allow you to counter the effects of hours spent in a static position.
You don’t need long workouts or fancy gear to stay active during a busy workday. The most effective strategies are those that fit seamlessly into your routine: two minutes during a coffee break, standing during calls, or a short walk at lunchtime.
Over time, these small habits can help reduce muscle cramps, ease stiffness, and help make your 9 to 5 feel a lot less sedentary and a lot more energised.
