Some days, getting up from your desk just isn’t possible. You’re on a long call, chairing a meeting or deep in focused work. It can feel like there’s no point trying to move. But even small movements in your chair do something useful for your body.

What sitting still does

When you sit very still for a long time, blood flow through your legs slows down. Research has found this can affect how well the blood vessels in your legs work, even after just a few hours.

Small movements make a difference

In one study, people sat for three hours while tapping one foot for a minute every few minutes. The other leg stayed still. Blood flow stayed healthier in the leg that moved, while it dropped in the still leg. Small, regular movements while seated seemed to protect against some of the effects of sitting still.

Seated moves to try

You can do these at your desk, on a call or in a meeting:

• Tap your feet or rise up onto your toes and back down.
• Circle your ankles a few times each way.
• Roll your shoulders slowly forwards and backwards.
• Sit tall and gently turn to look over each shoulder.
• Squeeze your shoulder blades together and release.

If you’re in the office, the seated options in your VIDA videos work the same way.

Standing still has its place

Seated moves are a good option when you can’t get up. When you can, standing and walking around still give your body more, so it helps to mix both through your day.

Something to try this week

During your next long call or meeting, try tapping your feet or rising onto your toes for a minute every so often. Notice how your legs feel at the end compared with usual.

What to take away

• Sitting very still can slow blood flow in your legs.
• Small, regular movements in your chair help keep blood flowing.
• Foot taps, ankle circles and shoulder rolls all count.
• When you can, getting up gives your body even more.

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