Even with the best ergonomic setup, long stretches of sitting can take a toll. Whether you’re working from home or commuting to an office, modern workdays often involve more stillness than our bodies are built for. If you’ve been feeling foggy, fidgety, or physically tense, those sensations might be your body’s way of asking for movement—not just rest.

This guide explores common signs your day may be lacking movement and shares low-effort, general strategies you can try to add more variety and motion to your routine.

If you think you might need help getting your workspace set up, make sure to read Computer Ergonomics and Movement Breaks: A Complete Guide for Screen Workers.

6 Signs You Might Not Be Moving Enough

Movement isn't just about workouts. It’s about keeping your joints, breath, and circulation in motion—even in small ways—throughout the day. Here are signs your current routine might be too still.

1. You Feel Foggy or Unfocused by Midday

Mental fatigue can creep in fast during sedentary days. If your energy dips before lunch, and caffeine isn’t helping, a lack of movement might be contributing. Brief bouts of walking, stretching, or changing posture can help support blood flow and alertness.

2. Your Neck and Shoulders Always Feel Tight

Notice yourself constantly rubbing your traps or stretching your neck? It might be more than stress. Sitting still for long periods—even with “good posture”—can create cumulative tension in your upper body, especially if you’re hovering over a laptop or phone.

3. Your Lower Back or Hips Feel Stiff

If standing up after work feels like peeling yourself out of your chair, prolonged static sitting could be a factor. The hip flexors and lower back are particularly sensitive to long sitting bouts, especially if there's little positional variety.

Tip: Even a small posture shift every 20–30 minutes may help your hips feel looser by the end of the day.

4. You’re Breathing Shallowly

When your spine is compressed or you’re slightly hunched, it can limit your ability to take full, rib-expanding breaths. If you catch yourself sighing a lot or breathing mostly into your chest, it may help to include movement that opens your ribcage and restores diaphragmatic motion.

5. You Feel Disconnected From Your Body

Some people describe it as “forgetting” they have legs until they stand up. If your body feels heavy, numb, or distant after sitting, movement might help re-engage your nervous system’s connection to your limbs and joints.

6. You Crash After Work Without Knowing Why

If you feel unusually drained by evening—even without physical exertion—it could be that your body is spending the day under low-level strain. Static sitting and shallow breathing may contribute to overall fatigue.

If you're struggling to ease back into home life after work, try our End-of-Day Unwind.

General Movement Strategies to Try

Here are non-intimidating, flexible options that many people incorporate into stillness-heavy days. None require changing clothes or blocking out time on your calendar.

1. Micro-Movement Breaks

Try integrating 1–2 minutes of gentle movement every hour. A few examples:

• Arm swings or shoulder rolls
• Seated twist or side bend
• Standing hamstring stretch
• Toe taps or foot circles while on a call

If you’d like a guided example, check out the Movement Breaks at Work. It’s a simple posture refresh that takes less than five minutes and doesn’t require any equipment.

Note: You don’t need to “stretch everything.” A few consistent motions may be more helpful than a long list of static stretches.

2. Vary Your Sitting Positions

Stillness may be the issue, not your posture itself. Sitting “correctly” all day can still lead to tension. Consider:

• Crossing legs (then switching sides)
• Perching on the edge of the chair
• Placing one foot on a stool or block
• Kneeling or sitting on a cushion for short intervals

Try rotating through 2–3 positions every hour or two. Notice how your hips and back respond.

Using a standing desk and alternating between sitting and standing is another great way to create position variety throughout the day.

3. Pair Movement with Tasks You Already Do

You don’t need a dedicated “movement break” if you’re clever about pairing it with daily habits:

• Pace in a small pattern while on a call
• Add a gentle spinal roll before lunch
• Stretch your arms overhead before sending an email
• Do a mini lunge before sitting back down after refilling your coffee

These small changes can stack up to make a real difference in how you feel by evening.

Mindset Matters: How to Make It Stick

Changing your routine takes more than just good ideas. It helps to keep the approach realistic and low-pressure.

Try This Mindset Shift:

• Don’t aim for perfect posture—aim for variety.
• Track what feels better, not just what looks right.
• Use prompts, like a timer or sticky note, to remind yourself to move.

Even something as simple as standing up between meetings or stretching your hands after typing a long email can reinforce the habit.

Summary: Start with What You Notice

Feeling stiff, foggy, or tense after a workday? It doesn’t mean you need a gym break or a full routine. Sometimes your body just needs more frequent reminders to move. With small, repeatable changes—like posture shifts, micro-breaks, and paired movements—you can support your physical comfort and mental clarity all day long.