Whether you spend your day standing or sitting, or constantly moving, your body will notice this wear and tear. Staying in the same position for a long time or performing repetitive movements can generate tension in your muscles, put stress on your joints and affect your circulation.

However, you don’t need to make a big effort or have lots of space to avoid that feeling of heaviness. Making small posture adjustments throughout your shift is enough to protect your body and improve your day-to-day physical comfort.

Here are some simple ergonomic guidelines to help your body stay healthy:

• Vary your posture: The key is to not stand still. If you work standing up, shift your weight from one leg to the other from time to time, or take some small steps. If you’re sitting down, get up for a few seconds every hour just to get your blood flowing again.
• Apply the rule of micromovements: Take a minute to release tension. Gently roll your shoulders back, stretch your neck from side to side, and make circles with your wrists and ankles. These are small gestures that can make a big difference.
• Take care of your foundation: Footwear and the way you walk are your main foundation. Always maintain a balanced posture, and if you work sitting down, be sure to keep your feet flat on the floor (or on a footrest), with your back straight and leaning against the backrest.
• Align your gaze: Your cervical posture depends on where you look. If you use screens or tills, try to keep them at a comfortable height so you don’t have to tilt your neck downwards for a long time.

Taking care of your body throughout the day does not require complicated routines. It’s these small constant movements that prevent overexertion and help you end the day with much more physical energy.