Why do you need to move during your long work hours?
Human bodies were not made for static postures. We are meant to be move at frequent intervals throughout the day. But this has become rare as most of us have a nine to five job and some of us work even longer hours. In this blog lets discuss why do you need to move during your long work hours and how you can incorporate movement into your daily life without taking out extra time from your busy schedule. 
 
Prolonged static sitting can lead to a poor posture as the body gradually collapses under the strain of lack of movement, leading to aches and pains in different parts of the body. Movement is important whether you are wheelchair bound, or an athlete or anywhere in between these two groups of population. 
 
Let's look at the four main benefits of movement:
 
Muscles: We have more than 600 muscles in our body and they are a major contributor to stability, balance, coordination and many more important functions in the body. When we move the muscle fibre lengthen and shorten, preventing the age related loss of muscle mass, known as sarcopenia. 
When our muscles are functioning at an optimal level there are lesser chances of muscular imbalances, i.e., weak or tight muscles in the body which translates to less chances of pain and discomfort in the body.  
 
Bones: Bones are the basic framework of the body on which the muscles and ligaments are laid down and the organs are housed. Bones are made up of calcium and other minerals. As we age, the content of calcium and thus the density of bones decreases. This is known as osteoporosis or osteopenia (beginning stages of osteoporosis). When we move there is a pull on the bones which acts as a stimulus for calcium to be laid down into our bones. For those people who do not have enough movement during the day, the stimulus for calcium production decreases substantially and over a period of time it can lead to weaker bones and complications such as spinal and hip fractures. 
 
Joints:  When we move, the big joints of the body get lubricated by the fluid present within them. This is particularly important for reducing joint pain and stiffness, increasing flexibility and muscle strength in conditions such as arthritis. Movement also stimulates the production of this fluid that is needed for the optimal functioning of the joints and coordination and balance of the body. 
 
Brain: As we age the connection between the nerves that connect different areas of the brain declines. This can manifest from forgetfulness to dementia to lack of name face association, etc. Every time we walk our brain regrows these nerve connections. It is speculated that walking 30 to 40 minutes a day, three times a week can help to grow the structures of the brain. If you are working and sitting in a chair all day long, make an effort to walk take out some time to go on a walk even if it means walking within the house or the office. 
 
One easy way to manage lack of movement in your daily life is to move every 20 minutes when you are sitting. Your spine can take the weight of your body for 20 minutes after which the stresses on the spine begin to build up, predisposing you to the pathologies of the spine such as disk issues or spinal stenosis, etc. This obviously also depends on your physicals condition of the body and any pre existing illnesses.
 
So how much should we move?
If you're in a wheelchair, you can still move by doing some easy chair based exercises. If you are into sports you can get enough movement through your training. However the majority of the population lies in between this spectrum of people, that need most help with movement due to their lifestyles and poor postures. 
 
Get your free video guide on "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" HERE. These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home. 
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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