Don’t Let Your Office Job Keep You From Moving

You hear the Move Your DNA message: you need more movement spread throughout your day, not just more exercise. But how is that possible if you work a conventional 9–5 office job?Join biomechanist Katy Bowman and biologist Dr. Jeannette Loram as they walk through a typical day for an office worker, from 6 a.m. to 10 p.m., looking at ways to find more movement both during and beyond the workday. They share practical ideas for building movement into how you get dressed, shower, eat, commute, work, do chores, relax and spend time with family and friends — without needing to carve out more hours for exercise.At 9 a.m., Katy is joined by Sohail Shariff, co-founder of Movemate, to explore how to bring more movement into your workstation while staying productive. They discuss why simply switching from sitting to standing isn't necessarily the answer, and how varying your position is both “cyclical movement” and “cyclical rest,” allowing different parts of the body to take turns being moved and loaded. Your low back will thank you!Katy and Jeannette also discuss getting away from your workstation to move and tackle a common concern: won't taking movement breaks make me less productive? Katy suggests that stepping away can actually support productivity and shares some of her own “tells” that she's no longer doing focused work — like jumping between tasks — explaining how recognising these moments can become a cue to move and then return to the task refreshed.Whether you're tied to a desk for 8 hours or simply spend too much of your day sitting, this episode offers practical ways to find more movement throughout the whole day.Enhanced Show Notes and Full Transcript00:00:00 – Getting more movement when you have an office job00:03:43 – Dynamic Collective sponsors00:06:15 – Start with the most flexible hours of your day: moving more outside work hours00:06:58 – 6am to 9am: opportunities for movement in how you shower, eat breakfast and commute00:15:50 – 9am: dynamic workstation with Sohail Shariff of Movemate00:35:34 – 10am to 5pm: upper-body office moves, eye exercises, roaming meetings and active lunch breaks00:49:36 – 5pm to 10pm: everyday movement around food, family time and sleep01:03:17 – Listener question: how do I move more and still be productiveConnect with Movemate™Find out more about the board · Movemate on InstagramBooks mentioned I Know I Should Exercise But… by Diana Hill and Katy BowmanMy Perfect Movement Plan by Katy BowmanDiastasis Recti by Katy BowmanHow to Get More Movement in a 9–5 by Katy BowmanSlow Productivity by Cal NewportDeep Work by Cal NewportWalk When the Moon Is Full by Frances HamerstromPodcasts mentioned Ep 184: Dynamic Wardrobes: How Clothes Can Restrict, Encourage or Stabilize MovementEp 212: Use Your Eyes and Ears to Improve the Way You MoveConnect, Move &amp; Learn with KatyJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10<a href="https://www.my-happyf