Pelvic floor stress – Too much sitting puts pressure where it doesn’t belong, leading to weakness or discomfort.
Weak legs & glutes – Your lower body muscles basically go on vacation, which throws off your balance and posture.
Poor circulation – Ever feel your legs heavy or swollen after a long day at your desk? That’s blood flow slowing down.
Mental drain – Less movement means less energy, more brain fog, and higher stress or anxiety.
Now, a urology expert would probably tell you: stand up when you can (though standing too long brings its own back and foot pain), stretch or sneak in some exercise (not easy when you’re grinding through deadlines), and keep an eye on your posture (which, let’s be honest, most of us forget while watching our to-do lists).
Here’s the kicker: experts are calling sitting the new smoking. The average American sits at least 6.5 hours a day—that’s about 2,373 hours every year.
The good news? There’s a fix for this!
It’s Time to Get Up (But You’ve Got Options!)
Sitting all day isn’t doing us any favors—but you don’t have to overhaul your life to fix it. You’ve got options to bring more movement into your work-from-home setup, and here are a few of my favorites:
1. Standing Desk + Rebounder Trampoline (My Setup) 👈Click the link!
I personally use a stand-up desk paired with a rebounder, and it’s been a game-changer.
👉 What’s a Rebounder? 🌀 👈Click the link!
A rebounder is basically a mini-trampoline made for low-impact movement. It’s not just fun—it actually helps with lymphatic drainage, boosts your emotional and mental state, and takes pressure off your back and feet since you feel almost weightless while bouncing.
Lymphatic drainage is how your body clears out waste, toxins, and excess fluid through the lymphatic system. Unlike blood, which your heart pumps, lymph only moves when you move—so sitting too long slows it down. Gentle bouncing on a rebounder gets that system flowing, boosting circulation, energy, and even your immune health.
For me, being 6’5” and 240 lbs, I can be on my rebounder for hours without any issue. At the end of the day, I don’t feel drained—I feel ready to move, play, and chase my 4-year-old son around.
⭐ My Recommendation: If you’re only going to pick one option, this combo (standing desk + rebounder) is the best balance of movement, energy, and long-term comfort.
My set up:
2. Walking Pad 👈Click the link!
Another solid option is a walking pad under your desk. I really like these for the early part of the day—the organizational phase. Motion creates motivation, and starting your day with a little movement can keep your momentum going. I’ll often hop on mine to check emails and plan out my to-do list.
⚡ Pro Tip: If you’re considering one, make sure to get a low-noise model—especially if you spend time on the phone. The last thing you want is background noise interrupting your calls.
That said, I don’t recommend walking pads for the “deep work grind” portion of your day.
⭐ My Recommendation: This model has a vibration mode for relaxation and waking up your muscles.
(Not recommended on carpet)
3. Under-Desk Pedal Exerciser 👈Click the link!
Pedal systems are another option, but for me, they’re number three on the list. Why? Because you’re still sitting. While your legs are moving, it takes more concentration, and you’ll need a standing desk setup anyway to ensure clearance. Since the goal here is to avoid sitting, I’d only recommend these if the first two aren’t an option for you.
Don’t Forget About Your Upper Body 👈Click the link!
We’ve talked a lot about your legs, backside, spine, and pelvic floor—but even standing, we basically have “T-Rex arms” all day. Constant typing and holding your arms up in the same position can lead to:
Wrist strain (hello, carpal tunnel risk)
Tight shoulders from being hunched forward
Weakened upper body muscles from lack of movement
My fix? Resistance bands with a door anchor. 👈Click the link!
They’re perfect for quick arm and wrist exercises right at your desk, and they double as a solid morning workout if you can’t make it to the gym. (We’ll dive deeper into home exercising in another post, but trust me—this one’s a simple win.)
Final Thoughts
The truth is, we weren’t built to sit all day—and your body knows it. Small changes in your setup can lead to big improvements in your physical health, mental energy, and even productivity. Motion creates motivation, and when you feel good in your body, it’s a whole lot easier to show up sharp, focused, and ready to win the day.
Affiliate Disclaimer: Some links in this post are affiliate links. I may earn a commission if you make a purchase — at no additional cost to you.
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