6. Break it up!
It IS difficult to maintain good posture over an extended period, particularly while sitting in one position, at the computer or in the recliner. This is because your ligaments and other soft tissues start to deform after about 20 minutes in the same position. Yes, your body will actually begin to become chair-shaped!
You can counteract this easily with a short break every 15 to 20 minutes. Get up and move around for at least 30 seconds  a couple of minutes would be even better!
What should you do during this break?
Walk around your desk or your office or walk down the hall and back.
Walk to speak to a colleague a question in person instead of e-ma
iling them.
Focus your eyes on a distant object (yes, even your eye muscles start to deform!)
Refill your water bottle.
Take a few deep breaths.
File some papers. Even if your filing cabinet is close, walk! Don’t roll your chair!
Read or straighten a notice on the bulletin board.
Put something away or return something to a co-worker.
Water the plants.
Don’t bend over to pick up that pen you just dropped, take this as an opportunity to do a squat.
Take a stretch break. Reach as high as you can (toward the ceiling) and hold for 5 seconds; then bend over from the waist and hold for 5 seconds. (More on stretches in a few weeks! Watch for “Loosen it Up!”)
Stand up or pace when you’re on the phone.
Keep most of your desk supplies in a box on the other side of your office so you need to get up and walk across the room to get them.
Stretch your shoulders or bend over to touch your toes (more stretching suggestions coming next time in “Loosen it up!”). Anything that is not “chair-shaped” will help your body! And it may increase your mental alertness, too!
TIP: Set a timer to go off every 15 to 20 minutes, to be sure that you don’t sit too long.
Remember, the longer you hold a position, the more your body adapts to that position until it becomes your habitual posture!
Next time: “Make a Change!” about small things you can do to increase movement during your day.