Human Factors/Ergonomics Professional Community

I've been reading more research on prolonged sitting and one thing that keeps coming up is the importance of regular movement instead of relying only on ergonomic equipment.

Many articles recommend simple desk exercises such as ankle circles, heel raises, toe raises, and seated leg extensions. They all sound reasonable, but I'm curious about what actually works in real workplaces.

For those who work in ergonomics, occupational health, or workplace wellness:

• Which desk exercises have you found most effective?
• Is there any evidence that one type of movement is better than another?
• How often should people realistically take movement breaks during an 8-hour workday?
• Do you encourage structured exercise routines, or simply getting people to stand and walk more frequently?

I'm interested in hearing both research-based opinions and practical experience from professionals who work with office employees every day.

Looking forward to learning from the community.