Working at a desk all day can be tough on your posture and overall health, but with a few simple changes, you can feel better, stay healthier, and even boost your productivity. Here’s a casual, easy-to-follow guide to improving your posture and taking care of yourself at the office or home.

1. Exercise: Start Small, Start Slow

There’s no shortage of guides online for strengthening your core, back, and shoulders—key areas for good posture. But here’s the deal: start slow and at home.

• Avoid jumping straight into a gym membership if you’re not ready. It’s easy to get overwhelmed and quit after just a couple of months.
• If you do sign up for a gym, take a lesson with an experienced trainer early on. Many people use the equipment incorrectly, which can lead to injuries.

When starting at home:

• 15 minutes a day is enough at the beginning. Slowly increase your workout time as you feel stronger.
• You don’t need fancy weights or gear. Use water bottles if you want to add resistance.
• Swimming is fantastic for training your entire back while being gentle on your joints.

2. Stretching: Just 5 Minutes a Day

Stretching is a simple but powerful addition to your routine. Start with just 5 minutes every day, and you’ll notice better flexibility over time. Stretching also complements your workouts, helping your muscles recover and stay healthy.

3. Avoid Posture-Correcting Gadgets

Skip those posture-correcting shirts, harnesses, or similar products — they often do more harm than good. If you need a reminder to sit straight, try something like the Upright Pose, a small device that gently nudges you when your posture needs correcting. I’ve been using it for 2 months now and it definitely helped me sit straight for a longer time.

4. Upgrade Your Desk Setup

Standing Desks

If you haven’t tried a standing desk yet, you’re missing out. The key is to switch between sitting and standing several times a day to avoid staying in one position too long.

Under-Desk Treadmills

Want to take it a step further? Get an under-desk treadmill! Walking a few miles during a meeting not only helps your posture but also improves your overall health. I’ve been using the Walkingpad P1 for over a year now. It does a solid job.

5. Choosing the Right Chair

You don’t need to spend $3000 on a fancy Herman Miller chair. There are plenty of affordable ergonomic chairs that do the job just as well.

Here’s what to look for:

• Adjustable armrests (height and position).
• Proper lumbar (lordosis) support for your lower back.
• Avoid gaming chairs. Most of them look cool but aren’t designed with posture in mind—they’re based on racing car seats, which don’t exactly scream “ergonomic.”

6. Take Breaks and Move

Sitting for hours isn’t great for anyone. Make it a habit to get up and walk around regularly.

• Use apps to remind you to take a break.
• While you’re up, do a few arm circles or quick stretches.

7. Increase Your Font Size

If you’re squinting or leaning forward to read your screen, stop! There’s no shame in bumping up the font size on your editor or operating system. Your neck and eyes will thank you.

Bonus Health Tips

Here are a few extra tips that aren’t directly about posture but are super important if you spend long hours at a desk:

1. Get Your Eyes Checked

Visit an eye doctor every couple of years, even if you think your vision is fine. Many people need glasses without realizing it.

• Ensure your screen has good contrast, and reduce monitor brightness to a comfortable level.
• Turn on night mode on your devices to reduce blue light, which can strain your eyes and affect your sleep.

2. Use an Ergonomic Mouse

Switch to a vertical mouse. It might feel weird at first, but you’ll get used to it quickly, and it’s excellent for preventing wrist pain and carpal tunnel syndrome.

Improving your posture and health doesn’t have to be overwhelming or expensive. Start with small, manageable changes and build from there. Your body will thank you for it, and you’ll feel better in no time!