Fit for Work

Helping Teams Thrive

By Sean Willers
Personal trainer, health coach and founder of Willers Fitness

You probably don’t think twice about how you sit while working, but your posture could be silently wrecking your energy, focus and long-term health. We’ve all been there, hunched over a laptop, shoulders rounded, neck craning forward, only to feel stiff, tired and sluggish by midday.

The truth is sitting is the new smoking, and poor posture has serious consequences. It’s not just about looking slouched; bad posture affects breathing, circulation and brain function. If you feel drained, achy or unfocused, your posture might be to blame.

Let’s fix it.

How Poor Posture Kills Productivity

Sitting in a hunched position for hours compresses your lungs and limits oxygen flow to your brain. Less oxygen means less focus, lower energy and slower thinking. Studies show that people with better posture are more alert, make decisions faster and have more sustained energy throughout the day.

Poor posture leads to tension in the neck, shoulders and lower back. That constant stiffness drains your mental bandwidth and makes it harder to focus.

Try this: Set an hourly reminder to check your posture. Sit tall, roll your shoulders back and take a few deep breaths. You’ll feel the difference instantly.

The Long-Term Health Risks of Poor Posture

Bad posture isn’t just an annoyance; it leads to serious health problems over time. Chronic back pain, headaches and joint issues are just the beginning. If left unchecked, years of poor posture can contribute to reduced mobility, increased risk of injury and even digestive issues due to compression of internal organs.

The scary part? Many people don’t realise their posture is a problem until they’re already dealing with pain.

Try this: If you spend most of your day sitting, aim to stand and stretch for at least five minutes every hour. Your body will thank you.

Simple Fixes for Better Posture

• Set up your workspace correctly: Your screen should be at eye level, feet flat on the floor, and lower back supported.
• Engage your core: Good posture starts with strong core muscles. Even a few minutes of core exercises daily can make a difference.
• Move more: Sitting still for hours isn’t natural. Take movement breaks, stretch and change positions regularly.
• Strengthen postural muscles: Focus on exercises that improve back, shoulder and core strength. Movements like rows, deadlifts and planks help support good posture.
• Try a standing desk: If possible, alternate between sitting and standing throughout the day to keep your body engaged.

Small Changes

Posture isn’t just about avoiding back pain; it directly impacts your energy, focus, and long-term health. The good news? Small daily changes can completely transform how you feel and perform.

So the next time you catch yourself slouching, straighten up. Your future self will thank you.