How to get more movement at work

More movement at work – tl;dr

• Movement isn’t just about physical health. It’s about staying sharp and energized. Whether it’s a basic stretch at your desk, a walk to a different workspace, or a more focused reset in a private work booth like hushFree.S, movement breaks help prevent burnout. They ultimately contribute to feeling finer and working at your best.
• A well-designed office encourages movement methodically. By offering a variety of workspaces — like seated call booths, standing work pods for ad hoc tasks, and height-adjustable workstations like hushFree.S — employees are prompted to flow between environments. When movement fits seamlessly into one’s day, the initiative to become more active is primed for success.
• Over time, small changes shape a workplace where people work stronger. The more we build activity into our day, the more we turn work into something that supports our bodies instead of wearing them down. HushFree booths can help by adding to the office’s range of workspaces through which physical movement flows with every task.

The high-level benefits of moving more at work are significant.

In today’s fast world, staying glued to one’s desks for lengths of time is a risk. But incorporating regular movement into the everyday is absolutely essential. A more movement-rich workday boasts less stress, improved cognitive function, and better overall health.

• Studies have found that movement breaks can reduce or prevent stress, help to maintain performance throughout the day, and reduce the need for a long recovery at the end of the day.

Body in shape, mind in the game.

Movement is the antidote to prolonged sitting and its risks: back pain,RSIs, and fatigue.But it’s not about merely avoiding discomfort, but rather staying alert and feeling truly well. Just a quick stretch or a short walk can be enough to break up sluggishness that creeps in after hours at a desk.

Active breaks for an active mind.

For those of us who struggle to sit still or often find focus slipping, movement can be transformative. Instead of messaging a coworker, speak with them directly at their desk. Or consider walking meetings whenever possible. Such tiny commitments compound!

• Just 15 minutes of movement at work or a “desk break” can combat the effects of burnout.

Building a habit of movement takes intention at first.

A simple way to kickstart this habit is by setting a timer to go off every hour. Treat it as a reminder to stretch your legs, stand up and sway, or take a brisk jaunt around the office floor. Whatever helps you break up sedentariness into more productive and concerted runs of concentration.

So many desk-friendly exercises for common pain points.

For low back pain, for instance, seated spinal twists are a super option that’s quick, targeted, and can fit naturally into just about anyone’s groove. For tense shoulders, shoulder shrugs are the obvious pick. For tight hips, intermittent knee-to-chest stretches may bring immediate relief.

Stretching and flexing without leaving your chair, oh yes.

Legs extensions, for example: simply holding one leg straight at a time. To take it to the next level, tools like footrests can add more dynamism. Most basically, postural variation is key. Just elevating one foot at a time on a footrest can prevent serious static loading.

Beneficial movements benefit you in every way.

Rolling your head a few times either direction eases neck strain. And palming your eyes while you do it lets them rest at the same time. Similarly, raising and lowering your shoulders as slowly and with as much control as possible releases built-up stress while also tuning you into the present.

The office needs private spaces for more engaged exercises.

Most employees will say that more involved movements are most comfortably done in a secluded area, free from distractions. This privacy allows one to focus entirely on their body and breath. Then, the full benefits of exercise can be enjoyed without worry about being bothered or judged.

Exercise as meditation: resetting the mind.

Whether tai chi or jumping jacks, physical activity can draw focus away from work concerns, creating a natural break from mental strain. This brief pause helps clear your thoughts, helping you find perspective. It can bring a renewed sense of energy to the tasks ahead.

A mini gym in the office? It’s an idea worth considering.

A simple, private space like a booth — minimal and quiet — can indeed work as a sort of mini gym, as a convenient place to bounce, lunge, and flex. Bringing such devoted spaces into the office fosters a culture that values well-being, ultimately supporting employees in maintaining an active lifestyle.

Acoustic office booths like hushFree make excellent mini gyms.

Sound-insulated pods and booths are great spaces for employees to enjoy light physical activity in peace. They block out sound beyond. They contain sound made within. And they are purely cozy, providing a noise-free environment for stretching and all the rest of it.

HushFree booths are particularly suited for office exercises.

Larger pods in the line – like the wheelchair-friendly hushFree.Access.L cabin – offer spaciousness. Moreover, they can be furnished just so (or left empty) for specific physical activities. And acoustic insulation ensures quietude, letting employees move without self-consciousness or disruption.

Hands and wrists: a programmer, editor, or designer’s toolset…

Repetitive motions create stiffness that, left unaddressed, can cause long-term conditions like carpal tunnel syndrome. So for virtually anyone who works at a computer, regular stretching and strengthening is necessary to keep the hands and wrists functioning at their best.

• Wrist Flexor & Extensor Stretch. Extend one arm forward, palm up, and use your other hand to gently pull back on the fingers to stretch the wrist and forearm. Hold for 10-15 seconds, then repeat with the palm facing down.
• Finger & Thumb Stretches. Extend your fingers wide and hold for a few seconds before relaxing. Then, touch your thumb to each fingertip one by one. Making these “O” shapes finger by finger improves dexterity.
• Wrist Circles. Make a loose fist and slowly rotate your wrists in circles, first clockwise, then counterclockwise. Do 10 rotations each way.
• Prayer Stretch. Press your palms together at chest level with fingers pointing up. Slowly lower your hands while keeping them pressed together. Hold for about 15 seconds.

Call center and customers support professionals: relaxing the face relaxes the mind…

Spending hours talking on the phone or staring at a screen can build up a surprising amount of tension in your face, shoulders, and neck. Indeed, without realizing it, we can hold a tight, expressionless face at the computer, which can lead to headaches, jaw stiffness, and even poor posture over time. Performing exaggerated facial expressions whenever your face feels stuck or even just stretching your jaw by opening and closing your mouth wide every so often can all help

– says Mateusz Barczyk, Senior Brand Manager, Hushoffice.

Facial tension can lead to headaches, jaw pain, or upper body stiffness, as the muscles in these areas are closely connected. Chronic tension may also contribute to issues like teeth grinding and TMJ disorders. Over time, this tightness is certain to affect posture, making relaxation techniques critical.

For developers, analysts, and other highly visual roles: all about the eyes…

Anyone who spends hours locked into a screen may stare at one fixed distance without appreciating how much strain it causes their eyes. Over time, an intense focus can cause eye fatigue, blurred vision, and headaches, making concentration more difficult.

A simple way to counteract digital eye strain is by becoming more aware of your peripheral vision. In other words, the world beyond your immediate task to right and left. Instead of keeping your gaze locked in, take moments to soften your focus and observe what’s around you without moving your head. Notice objects in your periphery, the colors, and shapes at the edges of your sight. This subtle practice helps your eye muscles stay flexible, preventing tunnel vision. Broadening your awareness is also very soothing, as it protects you from an intensely narrow focus on the task, which can be both stressful and sometimes counterproductive

– says Mateusz Barczyk, Senior Brand Manager, Hushoffice.

Every computer worker should adopt the 3×30 system…

Every 30 minutes, look at an object at least 30 meters away for 30 seconds. This exercise is sufficient to greatly reduce eye strain. And of course, with a more relaxed gaze comes a more relaxed presence in general, from which our best work typically flows.

Managers may stand to benefit the most from involved, sophisticated movements…

Those under the most stress often have the most to gain from exercises that are more mentally compelling. Complex movements demand coordination, after all, best assisting a mental switch-up. Always, redirecting one’s thoughts away from stress can break the cycle of overthinking.

Making active breaks a permanent part of your routine. How?

Making movement a habit takes effort at first. Setting reminders, stretching in the seclusion of quiet spaces like booths, and practicing patience will help you to slowly but surely adopt more movement. Over time, the habit will become normal.

Small changes, big impact.

More than just a fast ergonomic fix, movement is about mindset. It can change how we work, how we feel, and how much energy we bring to what we do every day. And over time, small changes do add up, ultimately making work feel more and more balanced.

Encouraging movement through a variety of workspaces.

In a flexible office space — comprising a variety of environments, sitting video work booths to standing call cabins — employees have options. Instead of staying anchored to one spot for the entire day, they can move between different workspaces and meeting zones based on their tasks.

A variety of workspaces promotes movement by design.

A dynamic office builds movement into work patterns. Then, activity is no longer something one has to remember. When the office catalyzes intuitive navigation between breakout areas, phone booths, and video meeting pods, employees aren’t just stretching at their desks but moving rhythmically.

Movement at work – summarized

• Movement isn’t just about physical health. It’s about staying sharp and energized. Whether it’s a basic stretch at your desk, a walk to a different workspace, or a more focused reset in a private work booth like hushFree.S, movement breaks help prevent burnout. They ultimately contribute to feeling finer and working at your best.
• A well-designed office encourages movement methodically. By offering a variety of workspaces — like seated call booths, standing work pods for ad hoc tasks, and height-adjustable workstations like hushFree.S — employees are prompted to flow between environments. When movement fits seamlessly into one’s day, the initiative to become more active is primed for success.
• Over time, small changes shape a workplace where people work stronger. The more we build activity into our day, the more we turn work into something that supports our bodies instead of wearing them down. HushFree booths can help by adding to the office’s range of workspaces through which physical movement flows with every task.

Movement at work – Frequently Asked Questions

How can I fit more movement into my workday without disrupting my workflow?

Movement doesn’t have to be a big interruption. It can be woven into your routine. Try standing or stretching during calls. Or walking over to a colleague instead of messaging them. Or switching workspaces throughout the day. Even small actions, like rolling your shoulders or adjusting your posture regularly, help keep your body engaged without breaking focus.

Why is it important to have different workspaces to encourage movement?

A variety of workspaces is so critical to employee health. Quiet booths. Collaborative areas. Standing desks. These, together, prompt movement as employees transition between tasks. Employees needn’t be stuck in one spot, one posture, all day. The shift between different environments provides built-in movement that reduces stiffness and boosts energy. It also helps people work more efficiently, matching the right space to the task.

What are some quick exercises I can do at my desk to relieve tension?

Simple movements often work best. Seated spinal twists. Shoulder shrugs. Wrist stretches. Simple movements can relieve stiffness caused by prolonged sitting. For tight hips, a seated figure-four stretch is excellent. For neck tension, gently rolling your head in circles will only help. Even small adjustments like propping one foot up on a footrest or alternating between sitting and standing can make a significant difference.