Sitting myths, explained: A practical guide to better sitting habits

Myth 1: “Standing is always better than sitting.”

We hear this a lot – but the truth is more nuanced. Standing certainly has benefits, such as improved circulation and alertness, but it isn’t a complete solution. Staying in any one position for too long – whether standing or sitting – puts strain on your muscles, joints, and spine.

A healthier approach is to incorporate variety throughout your day. Alternate regularly between sitting, standing, and brief periods of movement. This helps keep your body supported, active, and engaged, reducing the risk of discomfort or injury.

Better posture isn’t about staying still, it’s about staying dynamic.

Myth 2: “It’s best to take one or two longer breaks during the day.”

Long breaks can feel refreshing, but your body and mind actually benefit more from shorter, more frequent pauses. Taking short breaks – just two or three minutes every half hour – can significantly reduce fatigue, help maintain focus, and support long-term productivity.

Use these quick breaks wisely: stand up, stretch, refill your water glass, or take a short walk. Small, consistent movements throughout the day are proven to support both physical and mental well-being more effectively than occasional extended breaks.

Myth 3: “Sitting in one position is enough as long as it’s ‘ergonomic.”

Ergonomic furniture plays a valuable role in supporting posture – but even the best position becomes problematic when held for too long. Our bodies are made to move.

Prolonged stillness can restrict circulation and lead to muscle stiffness or fatigue, regardless of how optimal the posture may be.

The most effective approach is to regularly shift positions: adjust your seating angle, reposition your arms, or stretch your legs. In other words, the best position is always the next one.

Well-designed seating should support this kind of natural movement throughout the day.

Myth 4: “The more you stand at work, the better.”

Standing desks offer benefits, but standing too much can also cause issues – from lower back strain to reduced circulation and fatigue. Just as with sitting, staying in a single position for too long isn’t ideal.

Instead of standing all day, aim for short, frequent standing breaks: around 4 to 6 times per day. Alternating between sitting, standing, and moving is more effective in supporting physical health and maintaining energy throughout the workday.