Staying Active at Your Desk Job

While the regular 9 to 5 workday is the norm, sitting at your desk all day doesn’t have to be! For those at a desk job, sitting has become a huge culprit in creating many long-term health problems.

Physical inactivity is a leading risk factor for death worldwide, cited as a root cause for neck and back pain, arthritis, heart disease, cardiovascular disease, and obesity. Unfortunately, our desk jobs tend to contribute to these problems. Between hours of sitting in an office chair to crashing on the couch after a long day, we’ve become largely used to becoming sedentary creatures.

Fortunately for you, we’ve compiled a list of five small changes that can help you stay active and alert on the job.

Small Changes to Increase Physical Activity and Improve Health

Rethink your Desk and Chair

From standing desks to yoga ball chairs, your workspace doesn’t have to give you back problems. In many corporate offices, companies have invested in standing desks and ergonomic Herman Miller chairs. For more casual environments, yoga balls have also been approved as a new chair, since it improves posture, strengthens your core, and promote orthopedic health. With all of the great options that exist, there’s bound to be some changes you can make to your cubicle that will allow you to be more active while working.

Take Hourly Breaks

For every one or two hours that you work, try getting up from the desk and move around for a couple of minutes. Even if it’s a walk to the bathroom or kitchenette, walking around will promote blood flow, activate muscles, and refocus your attention. You can also take these moments to relax and stop thinking about work projects. On days with busy workloads, make sure to set a timer to remind yourself. After all, your personal health is ultimately more important than your work, so make sure you prioritize your wellbeing.

Go on Short Walks During Lunch

Don’t stay at your desk during lunch breaks! Getting out of the office will refresh your mind and body. Lunch is a great time to catch up with coworkers, get some fresh air, and take a short walk. Some are even able to squeeze in a quick workout, which can boost your average performance level by 15%. If you don’t want to get too sweaty for the rest of the workday, a calming yoga class could be the perfect solution.

Take the Stairs Instead of the Elevator

Being active at the office is all about creativity. Simple changes like taking the stairs instead of the elevator well keep you active at the office. If you work on the top floor of a high-rise building, even taking a few flights of stairs will make a difference in your daily routine. This journal study found that just a few minutes of stair climbing in intervals can boost cardiovascular health. So no excuses! Take the stairs instead of the elevator for a healthier alternative.

Staying Active at your Desk has Never Been Easier

Don’t be a desk potato.  If finding the time to exercise used to be a struggle, try these easy strategies to stay active at your desk job. Best of all, these additions work in most office settings. Prevent long-term cardiovascular and orthopedic problems today by starting small.

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