Your Desk Isn’t the Problem — Sitting Still Is
Why Movement Resets Matter (and How to Fit Them Into a Busy Workday)
If you sit for work, you’re not broken.
You’re responding to a system that quietly asks your body to do something it was never designed to do: stay still for long stretches of time.
As a physical therapist with over 30 years of experience, I’ve spent decades treating what prolonged stillness often leads to — stiffness, nagging aches, low energy, and movement compensations that can turn into pain or injury “out of nowhere.”
And here’s the key message I want you to hear:
Your desk isn’t the problem. Sitting still is.
The good news? You don’t need more workouts, more pressure, or more perfection.
You need simple movement resets that fit into the workday you already have.
Why Movement Resets Matter
Sitting itself isn’t automatically “bad.”
Uninterrupted sitting is what creates problems.
When you stay in one position too long:
Joints lose access to the motion they need for lubrication and nourishment
Muscles become either overworked (tight, guarded) or underused (weak, shut down)
Circulation slows
Energy and focus dip
Your body starts compensating — often without you realizing it
This is why people can exercise regularly and still feel stiff, tired, or achy during the workday.
Movement resets don’t need to be dramatic. They simply interrupt stillness and help your body recalibrate.
Ideal goal: change positions every 30–45 minutes (or at least once an hour).
Not to “work out” — but to stay adaptable.
You Don’t Need a Workout — You Need Regular Resets
One of the biggest myths in wellness is:
“If I can’t do a full workout, it doesn’t count.”
But movement resets aren’t workouts. They’re micro-resets.
Even 30–60 seconds can make a difference.
If time is tight, start here:
Stand up from your chair
Reset tall posture
Take 2–3 slow, deep breaths
That alone can change how you feel.
Consistency beats intensity. Every time.
Easy Ways to Add Movement at Work
Use what’s already around you:
Walk to the water cooler or coffee machine
Take a quick hallway lap
Walk to the restroom and back
Do one short flight of stairs
Step outside for fresh air if possible
Movement doesn’t need to be complicated.
It just needs to happen more often than never.
Types of Movement Resets (Mix & Match)
Different moments call for different inputs. Here are a few categories to rotate through:
Posture Resets
Helpful when you feel collapsed or compressed.
Sit or stand tall
Stack ribs over pelvis
Relax shoulders
Reset head position
Mobility Resets
Helpful when you feel stiff.
Gentle spinal rotation
Side bending
Hip and ankle movement
Reaching arms in different directions
Stability Resets
Helpful when you feel wobbly, weak, or “off.”
Controlled sit-to-stand
Single-leg balance
Light core engagement
Slow, intentional movement
Cardio Resets
Helpful when you feel sluggish or foggy.
Brisk walk
Stairs
Marching in place
Short bursts of faster movement
Recovery Resets
Helpful when you feel overstimulated or tense.
Deep breathing
Gentle stretching
Nervous system downshifting
You don’t need all of these every day.
You just need one that matches what your body needs right now.
Think in 3D (What That Actually Means)
When I talk about “3D movement,” I’m not talking about fancy exercises.
I’m talking about how your body naturally moves in real life.
Every joint and muscle is designed to move in three basic directions:
Front to back (bending, hinging, reaching)
Side to side (weight shifting, lateral movement)
Rotation (turning, reaching across the body)
Most workdays only use one direction: straight ahead.
Movement resets become far more effective when you intentionally add the other two — even in small ways.
Your Body Is Integrated, Not Isolated
Your body doesn’t work in separate parts. It works as an integrated system, connected from head to toe.
When one area isn’t doing its job, something else has to compensate.
That’s why movement resets involving multiple joints and regions tend to feel better — and last longer — than isolated movements.
As I often say:
Variety is the spice of life — and the spice of movement.
Variety Is How the Body Stays Resilient
Early in life, we don’t start in chairs.
We move through many positions:
on our backs and sides
rolling
on our bellies
on hands and knees
crawling
kneeling
standing
That variety builds mobility, stability, coordination, and resilience.
Small changes in direction, speed, position, and load help keep your system adaptable.
I’ve Been Writing About This for Years
Long before “movement snacks” became a buzzword, I was seeing firsthand — as a physical therapist — what prolonged sitting was doing to people’s bodies.
While working as a physical therapist and blogger for Athletico, I wrote an in-depth article breaking down the 10 side effects of prolonged sitting, including impacts on posture, circulation, joint health, metabolism, and pain patterns.
👉 10 Side Effects of Prolonged Sitting — Athletico
Many of the same patterns I wrote about then are the exact reasons movement resets matter now.
This Isn’t a Trend — It’s a Proven Need
The importance of movement resets isn’t new — and it’s not something I talk about lightly.
Over the years, I’ve been quoted in national and international publications discussing why small, intentional movement throughout the day matters just as much as structured exercise, especially for people who sit for work.
Some examples include:
Athletico — Author of 10 Side Effects of Prolonged Sitting
Peloton — Healthy habits and movement snacks
Real Simple — Practical ways to move more throughout the day
Gulf News — Exercise snacks in a busy world
Across every article, the message is the same:
Our bodies weren’t designed for stillness — and small, consistent movement changes can have a powerful impact.
The Disrupt Method: Sit Safer. Move More.
This growing issue is exactly why I’m building The Disrupt Method.
It’s designed for busy adults who want to:
move better without long workouts
reduce stiffness and fatigue
improve energy and focus
support long-term health and longevity
The first beta module focuses on Metabolic Burners:
movement resets 3 minutes or less
short bursts that support circulation and metabolism
joint-friendly, functional, and 3D
designed to work with real life
Where This Leaves You
Small inputs create big change — when they’re done consistently.
And it all starts with awareness.
If this blog resonated with you and you’re wondering:
where your body feels most stuck
what kind of movement resets you actually need
or how to fit movement into your workday without overhauling your life
Here are a few clear next steps, depending on where you are right now:
Start simple: Download the Move More Cheat Sheet for quick, realistic movement reset ideas you can use immediately.
Go deeper: Grab the Movement Blind Spot Guide to learn how to identify where movement gaps or compensations may be holding you back.
Be first to know: Join the Disrupt Method waitlist for early access to the Metabolic Burners module and future releases.
Ask a question: Send me a DM on Instagram or Facebook, or visit the Start Here section of my website to share what you’re dealing with or what you’d like to learn more about.
You don’t need more workouts.
You need simple movement resets that fit into the workday you already have.
— Lori
Your Movement Detective
