Essentric Take a stretch break!

Sep 18

7 min read

Can You Improve Your Work-Life Balance with Stretching?

Learn more about the effects of prolonged sitting on your overall health & what you can do to reverse it.

By Andrea Strudensky, Ph.D.

Incorporating stretching and short bursts of movement throughout your workday can help counteract the effects of prolonged sitting while supporting posture, mobility, circulation, energy, mood, and focus. Regular movement breaks can make it easier to care for your body without adding another lengthy workout to your busy schedule, helping you feel more energized and comfortable throughout the day.

Why Movement Matters in a Busy Workday

We’ve all heard the phrase “work-life balance,” but there’s another essential ingredient to making the most of your day: movement. Finding ways to move throughout the day can be just as important as finding time to work, rest, and recharge. But what happens when your day is jam-packed with work, and by the time it’s over, all you’re looking forward to is the couch?

The good news is that movement doesn’t have to mean squeezing another long workout into an already busy schedule. The best exercise program is one you’ll look forward to because it feels good while you’re doing it. Even short bursts of movement throughout your day can make it easier to stay active without adding more to your to-do list.

A group of Essentrics instructors in office wear sit cheerfully together on a desk.

Can You Be Active and Still Sit Too Much?

Like computers that need recharging, our muscles, bones, and connective tissue systems need to be rebooted throughout our day. Many of us believe that if we get in that hour of exercise, we’re active — even if we’ve been sitting for 6 to 8 hours. Unfortunately, just one workout can’t undo all of that sitting. Add in the time spent commuting, relaxing, and eating, and this puts our sit/lie down time closer to 21 hours per day! Researchers call sedentary behavior the “sitting disease” and report that this lifestyle can have the same debilitating effects on our health as smoking.1 When our musculoskeletal systems are compromised, our organs behave sluggishly and we lose our shape, suffer back pain, arthritis, low energy, and feel chronically stiff.

Essentrics is about vitality — the kind of energy that makes age just a number! We want to help you get moving so you can avoid the short and long-term effects of prolonged sitting on your health, cognitive functions, and overall sense of well-being.

Why Are Movement Breaks Important During the Workday?

Our bodies intuitively understand that we are meant to move. When we hear a beat, we sway. When we stretch, we feel relaxed. When we build strength, we feel invincible. And when our posture is aligned, our lungs expand, helping pump oxygen to the brain and improving our cognitive functions.

Incorporating movement at work can feel challenging at first. But remember: a few minutes throughout your day add up! You can help reverse the negative effects of sitting by dynamically strengthening and stretching all the muscles around every joint to unglue your body, feeling the stress and tension melt away as your muscles rebalance and relax. In addition, these short, full-body movements have a positive impact on mood, memory, and motivation throughout your workday.

Woman in business attire does an Essentrics calf stretch using her desk chair.

How Does Prolonged Sitting Affect Your Posture?

The positioning of our head and neck plays an important role in our overall health and vitality. Every inch that your head moves forward adds an extra 10 lbs. of pressure onto your spine. This is often referred to as “text neck.” As the head shifts forward, the back and surrounding muscles have to work harder to compensate, which can cause the body to sink into the lower back or shift into less-than-ideal alignment. Over time, this can contribute to muscular overuse, fatigue, tension, and discomfort.

When we sit for long periods, we naturally tend to slouch, putting additional stress on our lower backs and weakening our core muscles. We need a strong core to maintain a healthy back and posture. The key to addressing muscular imbalances and supporting healthy fascia is through consistent rebalancing movement.

“I was looking for a workout that I could do despite having a sore lower back. I found Essentrics watching PBS. I was intrigued so I ordered the online streaming. I’ve really been enjoying the variety. It feels so good to do the all-over body toning and stretching workouts. My back is better and I’m feeling stronger and toned. It’s great after sitting at a desk all day to move my spine. I feel like the tai chi pliés are helping my knees and I love the stretches for my lower back.” — Becky

Woman in an office wearing black workout clothes does an Essentrics psoas stretch using her desk chair.

3 Benefits of Incorporating More Movement into Your Workday

Protect Your Heart

The heart is your most important muscle. The muscular system plays a crucial role in keeping your cardiovascular system fit and functioning at full capability. Muscle movements involve contraction and relaxation, a pumping motion that acts to assist the circulation of blood into the extremities and back to the heart. Prolonged sitting can exacerbate high blood pressure. Hypertension is the leading risk factor for first and recurrent stroke.

But there’s good news! Movement is one of the best medicines in your arsenal. Research has shown that interrupting prolonged sitting time with frequent bouts of physical activity can lower your risk of stroke or recurrence.2 These same life-saving impacts of movement are also correlated with other reductions in disease.3 Just a few minutes of movement every hour, whether it’s standing by your desk or dynamic seated stretching, can help reduce cholesterol levels and reduce plaque buildup in the arteries.

Boost Energy Without the Crash

As our workday progresses, our energy levels drop. Many of us reach for a second or third coffee for a much-needed pick-me-up. We love our lattes, but they can come with an afternoon crash and disruptions in sleep. A simple and effective way to get that same burst of energy is through movement.

When we sit, we are stagnant. Our blood tends to pool in our ankles and feet, and our heart beats slower, drawing our energy down by depriving the rest of our body of oxygen. Essentrics increases blood flow, allowing our bodies to efficiently flush out toxins and feel refreshed with energy-giving oxygen and nutrients. Another bonus? Improved quality of sleep!

Focus the Mind

This is the miracle of movement — something you can access right now by just stretching, rolling your shoulders, standing up, and sweeping your arms overhead! Not only will your body feel better, but periodic bursts of movement make you more alert.

The human brain adapts to changing demands by altering its functional and structural properties (“neuroplasticity” — how we learn and acquire skills). Studies suggest that physical activity facilitates neuroplasticity of certain brain structures and improves cognitive function. Bursts of physical activity are even associated with enhancing our capacity to respond to new cognitive challenges.4

Rather than reaching for that 4pm coffee, just 10 minutes of exercise will refresh and reset your focus.

Experience the power of movement with our Desk Workout Collection. Music-free and under 10 minutes, these workouts are designed to be incorporated into your day, as many times as your body may need — at home or at the office!

FAQ

Q: How does prolonged sitting affect your health?

A: Prolonged sitting can contribute to stiffness, reduced mobility, poor posture, decreased circulation, lower energy, and muscular weakness. Regular movement throughout the day can help counteract some of these effects and support overall health. the movement, and how it’s performed. Always consult your healthcare professional before starting or changing your exercise routine.

Q: Can one workout undo the effects of sitting all day?

A: One workout is beneficial, but it does not fully replace the need for movement throughout the day. Breaking up long periods of sitting with short bouts of activity can provide additional support for mobility, circulation, posture, and overall well-being.

Q: What are the best exercises to do after sitting all day?

A: Exercises that combine gentle stretching, strengthening, and full-body movement can be especially helpful after prolonged sitting. Movements that address the spine, shoulders, hips, and legs can help restore mobility and reduce stiffness.

Q: How often should I take movement breaks during the workday?

A: Taking frequent, short movement breaks throughout the workday is a practical way to reduce prolonged periods of sitting. Even a few minutes of stretching, standing, or gentle movement can add valuable activity to your day.

Q: Can movement during the workday improve energy and focus?

A: Yes. Movement can increase circulation and help you feel more alert and energized. Short periods of physical activity may also support mood and cognitive function, making movement breaks a useful way to refresh your body and mind during the workday.

References:

1. J. K. Nelson and K. Zeratsky. “Do you have sitting disease?” July 25, 2012: http://www.mayoclinic.org/healthy-35301/

2. Matthews, Charles E et al. “Amount of time spent in sedentary behaviors in the United States, 2003-2004.” American journal of epidemiology vol. 167,7 (2008): 875-81.

3. Dunstan, D.W., Dogra, S., Carter, S.E. et al. “Sit less and move more for cardiovascular health: emerging insights and opportunities.” Nat Rev Cardiol 18, 637–648 (2021).

4. Daneshmandi H, Choobineh A, Ghaem H, Karimi M. “Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers.” Journal of Lifestyle Medicine. 2017 Jul;7(2):69-75.

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