Ergonomics & Wellness

Adjust Your Posture

Sitting or standing, proper body mechanics are necessary.

Fidgeting is good! Also try light stretches at your desk.

While sitting, avoid slumping forward or craning your neck.

Wear supportive shoes and cushion feet with a mat.

While standing, keep the knee joint relaxed, not locked.

Don’t Fall Back into Bad Habits

To prevent falling back into bad sedentary habits, you might want to give yourself regular reminders to change posture:

Set a digital alarm or kitchen timer to ring at 20–30 minute intervals.

Use a wearable device (e.g. FitBit) that tracks activities and reminds you to move.

Get a sit-stand desk that allows you to easily switch between sitting and standing.

Hourly Routines

Examples of how you can switch it up during your workday.

30 minutes of sitting while computing, then 30 minutes of standing in a meeting or reviewing mail

20 minutes of sitting working on a report, and then 10 minutes of standing reading email and 30 minutes of doing some coding or editing

30 minutes of sitting while writing an article, then 20 minutes of standing on the phone and 10 minutes of stretching or filing