Four Ways To Stay Active at a Desk Job
If you have a desk job, finding ways to stay active while working is vital. Sitting at a desk for hours on end can negatively impact your body in several ways. Being sedentary increases your risk of having a heart attack, stroke or certain cancers. It can also cause digestive issues, increase stress levels and decrease energy.
Luckily, there are several ways to keep active during the workday, none of which require a complete workout. Here are four simple and effective ways to get yourself moving while working your desk job.
- Use an Adjustable Desk
By utilizing a standing desk, you transition from sitting to standing to do your work. Shifting back and forth helps with blood circulation and mental cognition.
These desks can be valuable beyond just standing. Get on a balance board to build your abs or twist to tone your legs. Invest in a treadmill made to go underneath desks so you can walk and work simultaneously.
Rather than sitting on a chair, use an exercise ball. It will strengthen your abs and back muscles, which will ultimately help with your posture. If you opt for the chair, purchase ankle weights and do some leg lifts. To further work out your calves, consider getting a mini exercise bike. This apparatus only includes the pedals and sits underneath the worktable.
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- Stretch When You Can
Do you find that sitting for extended periods of time causes your muscles to get stiff and makes you want to take a nap? To avoid these issues, take breaks or use downtime to stretch. It helps muscles stay flexible and increases your range of motion. Additionally, it will refresh your mind, which will help you be more productive.
Also, acute muscle tension can turn into chronic problems if you don’t move around. Neck, shoulder and back pain can often be remedied through stretching. However, if you don’t take the time to deal with these issues, they will likely worsen over time. By not stretching regularly, you may only be able to alleviate the pain through taking medication or having surgery.
There are a variety of stretches you can use. Utilize the furniture for hamstrings and lats, or stand to create flexibility in your chest or shoulders.
- Exercise Over Your Lunch Break
While it’s important to eat a healthy meal, it’s also essential to take time to work out if your lunch period is long enough. You don’t have to run three miles at the gym or do intense weightlifting, but instead, take a less aggressive approach, such as going on an outside stroll. You don’t even need to leave your office to get exercise if you don’t want to. Consider using the furniture for chair planks or desk pushups, or make space to do yoga.
- Find Reasons To Get Up
Don’t stay at your desk if you don’t have to. For example, if you need to ask a coworker a question and that person’s office is nearby, walk over instead of making a phone call. Rather than taking the elevator two or three floors, use the stairs.
If you need a way to push yourself, get a pedometer. This product will allow you to keep track of the steps you take. Challenge yourself by trying to beat the previous day’s steps. To add to the fun, encourage your coworkers to use pedometers, increasing workplace competition. It’s a great way to inspire everyone to lead healthier lives.
Staying active during the workday will keep you in better shape all around. If you’re concentrating on doing lunges while reading work emails, you’re much less likely to snack on sweets or sip on sugary drinks. You’ll also stay refreshed all day, so the work will seem less tedious. By the day’s end, you’ll have the energy needed to go home and engage in an enjoyable activity.
