Whether working at a desk or a venue’s ticket office counter, many ticketing professionals spend extended periods sitting. But that daily grind can take a toll on the body over time. Fortunately, a few minor adjustments to your daily routine can significantly improve your overall physical health.
We spoke with Amy Aravantinos, Fitness and Wellness Coach and Owner of Body By Blondi, about how prolonged sitting affects the body and what professionals in the live events and entertainment ticketing industry can do to feel better, even during the busiest of times.
Amy Aravantinos
“Prolonged sitting can lead to long-term health issues such as tight hips and muscles, increased risk for poor posture, weakened core muscles and low back pain,” Aravantinos says. “When we are sedentary, it can also slow down our metabolism and increase the risk of heart disease, obesity, and even anxiety and depression over time.”
The early warning signs are easy to overlook, especially during busy periods or on stressful event days. But they are important signals to watch for, says Aravantinos, and can include stiff hips, lower back pain, rounded shoulders, forward head posture, neck, wrist, or shoulder tension, chronic fatigue, lack of focus, tight hamstrings, and swollen ankles.
“These are all your body’s way of saying: ‘Hey, you need to move!’” she says.
If you are wondering how long is too long to stay seated, the answer is about an hour. “A general rule: Get up and move every 60 minutes,” Aravantinos recommends. “Even if it is just two to five minutes of movement, that can really break the cycle of stiffness and poor circulation.”
And no, you don’t need to change clothes or pull out a yoga mat to get results. Aravantinos recommends simple desk-friendly exercises like:
- Seated spinal twists, rotating your upper body to each side.
- Neck rolls in both directions.
- Squat-to-stand using a sturdy chair, leaning slightly forward, engaging your core, standing, and then returning to a seated position.
- Shoulder rolls in both directions.
- Standing hip openers, lifting one knee, rotating it outward to open the hip joint, then placing your foot back on the floor.
- Hamstring sweeps, extending one leg forward with your heel on the ground and sweeping your arms toward your toes.
- Doorway chest openers, bending your elbows at a 90-degree angle, placing your forearms against the door frame at shoulder height, and gently stepping into the stretch.
- Wrist and ankle rotations.
- Calf raises, rising onto the balls of your feet and then lowering yourself back down.
- Finger extensions and toe wiggling.
For more targeted relief from tension in the neck, shoulders and wrists, Aravantinos suggests specific movements. This can include stretching your neck by looking up and down, moving your head from side to side, and then from ear to shoulder.
An upper trap exercise is also helpful. It involves gently tilting your head to one side while reaching your opposite hand down or behind your back. This stretches the muscle along the side of your neck and shoulder.
Bringing the backs of your hands together behind your back, fingers pointed upwards in a reverse prayer position, stretches the wrists, shoulders and chest.
Many people who sit for long periods are turning to under-desk treadmills, cycling pedals or balance balls to counteract the impact of inactivity. Are they worth it?
“If it keeps you moving, I’m all for it,” Aravantinos says. “Walking pads are great and compact. They are my favorite option. Balance balls can improve posture and core, but they are not ideal for sitting all day. Tools can help, but intention is what matters most.”
That means building movement into your existing habits by incorporating movement into your daily work routine. A few ways to do that include:
- Taking micro-breaks of two to three minutes every 30 to 60 minutes.
- Standing during meetings or walking during calls.
- Connecting movements with habits, such as stretching after answering emails or before meals.
- Scheduling a quick desk mobility routine after you’ve been sitting for a few hours, and then again later in your workday.
While small daily stretches can do wonders, Aravantinos emphasizes that they are not a substitute for a broader fitness regimen. “Desk exercises help reduce tension and improve circulation, but they do not replace strength training, cardio or full-body mobility work,” she says.
Her recommendation? Pair desk movement with two to three strength sessions per week, regular walking or low-impact cardio, and dedicated mobility or yoga sessions. “Together, this builds a body that is strong, pain-free and resilient,” she emphasizes.
The minimum recommendation is 150 minutes of moderate-intensity exercise per week, such as brisk walking or resistance training. “A great workout split looks like 30 minutes per day, five times per week,” Aravantinos notes. “I recommend two to three strength training sessions per week plus walking.”
As we age, that mix becomes even more crucial. “Especially 40+, we need more strength training to prevent muscle loss, more mobility and balance work, and recovery becomes just as important as training,” she says. “You don’t need to train harder, just smarter and more intentionally.”
The good news? Feeling better does not require overhauling your work routines or your life.
“Movement doesn’t have to be complicated. Small, consistent changes over time lead to long-term benefits,” Aravantinos says. “Lifestyle changes directly impact your health, so it is important to prioritize movement, especially as we age.”
She adds, “Your desk job does not have to equal a stiff body. You can feel strong, energized and pain-free.”
Here is Aravantinos’ final checklist for those who spend a lot of time sitting at work:
- Create “movement anchors” throughout your day, such as stretching after coffee, walking after a meal, or five minutes of movement after a washroom break.
- Seek out the most supportive chair and ergonomic desk setup your organization can provide.
- Strength train to support posture, joint health and metabolism
- Don’t wait for pain. Be proactive about movement.
The ticketing world is demanding, but your health is worth the effort. As Aravantinos reminds us, “Humans were not designed to sit all day.”
So, get up, stretch, and keep moving. Your body and mind will thank you.
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