How often should I get up from my desk?

Aim to get up and move at least every half hour or so, even for a minute. For a stiff, achy body, moving little and often does more than one big burst of exercise, because it stops the muscles settling into one position long enough to tighten. A steady rhythm beats the occasional stretch.

The body prefers a steady beat of movement.

Why does moving little and often help?

The grid in the image pulses in a steady, even beat. That is a fair picture of what the body likes: a regular rhythm of movement rather than long stretches of stillness broken by the odd big effort. When you sit still for a long time, the muscles that hold you upright stay switched on without a break and slowly tighten, which is what leaves you stiff and achy by the afternoon. Getting up often gives them a reason to release before that sets in. It does not take much. Standing, a short walk, or a gentle stretch every half hour keeps the muscles moving through their range, and that little-and-often approach tends to keep the body looser than one trip to the gym after a day of sitting.

What counts as moving enough?

Almost anything that changes your position counts. Standing up to take a call, walking to fill a glass of water, rolling your shoulders, or a slow stretch at your desk all break the stillness that lets muscles tighten. You do not need a routine or special equipment, and you do not need to do it perfectly. The trick is frequency, so a phone reminder every half hour often works better than relying on remembering. Build a few of these small movements into the day and the usual stiffness has less chance to build. At Back In Sync, we help people who sit for work find easy ways to keep moving, and we look at what is leaving them stiff in the first place.

When should I get it looked at?

Stiffness that eases when you move is usually nothing to worry about. It is worth getting checked if the pain keeps building despite regular movement, if it turns sharp or spreads down an arm or leg with numbness, pins and needles or weakness, if it follows a fall or an accident, or if it comes with fever, unexplained weight loss or feeling generally unwell. These are less common, but worth acting on rather than waiting. If you sit for work and the stiffness keeps coming back, we can help.

Back In Sync sees people from across New Malden, Kingston and Raynes Park. You can book online through Jane, or get in touch first with any questions.

Back In Sync, 167 South Lane, New Malden, KT3 5ES. 020 8942 5901.