Movement in the workplace

Bringing more movement into the workday supports physical health, focus and mental wellbeing.

2 min read · Awareness resource · Reviewed 2026-09-15

Many of us spend most of our working hours sitting, often without realising how much this adds up over a day, a week or a career.

What it is

Movement in the workplace refers to the small, regular shifts away from prolonged sitting or repetitive strain - standing, stretching, walking, or changing position throughout the day. Long periods of sitting are linked to stiffness, poor circulation, fatigue and lower mood, while regular movement supports focus, energy and physical comfort. This does not require a gym at the office - small, consistent changes make a real difference.

Signs to notice

Stiffness or discomfort in the neck, back or shoulders by the end of the day
An afternoon energy slump that movement or a short walk seems to ease
Losing track of time and realising you have not moved in hours
Headaches or eye strain linked to long screen sessions
Feeling mentally foggy or unfocused later in the workday

What helps

Set a reminder to stand or move for a minute or two every hour.
Take walking meetings or phone calls when possible, instead of always sitting.
Use stairs instead of a lift where you can.
Stretch at your desk - neck rolls, shoulder rolls and wrist stretches take less than a minute.
Stand while on a call, or alternate between sitting and standing if you have the option.
Take a short walk during breaks, even indoors or around the building.
Set up your desk with good posture in mind - screen at eye level, feet flat, shoulders relaxed.

When to reach out for help

Speak to an occupational health professional or physiotherapist if desk-related pain persists despite adjusting your setup and movement habits. If your workload leaves no realistic room for breaks or movement, it is worth raising this with your manager or with Cleared Mind's EAP team, as sustained strain affects both physical and mental wellbeing over time.

Getting help in South Africa

Cleared Mind's EAP counsellors can advise on workplace wellness strategies and support conversations about sustainable workloads. A physiotherapist can assess and treat any pain linked to prolonged sitting or poor posture. For general mental health support, contact the SADAG Mental Health Line on 011 234 4837.