Do you sit at a desk all day for work? Join the club. There’s more of us doing this than ever. But this might not be so great for your health.
Sitting all day is bad for many reasons. And it can even shorten life expectancy. But there are ways to get healthy at your desk job.
It just takes some thought and planning.
It’s too easy to get lost in a big project and forget to move. So don’t just tell yourself to be more active. You have to find ways to move more.
It takes some commitment to yourself to get healthy at your desk job. Here’s why it matters.
Risks of sitting all day
We were never meant to spend our whole day at a desk. In fact, if you look at the history of mankind, sitting is a relatively new practice. Our ancestors were on the move.
Here are just a few of the risks we incur when we don’t prioritize activity.
*Obesity – One of the challenges in being healthy at a desk job is the lack of movement. You’re not building muscle and you/re not burning calories. And this can increase weight and promote health risks.
*Cardiovascular Disease – Too much sitting is linked to an increased risk for heart attacks and stroke. And that’s the case, even if you exercise. Meaning a run around the park can’t counteract the negative effect of sitting on your bum for hours and hours.
*Death from All Causes – Seriously, sitting is so bad that it actually increases your risk of dying from all causes.
This includes 8 out of 10 of the most common causes for death. This is truly serious stuff.
Getting healthy at your desk job
All of this can seem rather grim and depressing.
But there’s hope.
And that comes from making a conscious effort to move more while sitting.
So how can you move more at your desk job or incorporate some desk job exercises?
Don’t take the easy route
There might be a copy machine right next to your desk.
But might there be another copy machine further away?
Build more movement into your day by making excuses to walk.
A few steps here and there add up.
So take the long route to the water cooler.
Take the stairs instead of the elevator. And don’t leave everything in arms reach.
You need an excuse to get up from time to time.
Set reminders for your “movement break”
Some people take breaks to smoke.
But a healthier option is to take a “movement break”.
Set an alarm on your desk to go off at least once an hour. And then get up and move around.
Stand up and move around the office.
Or just walk down the hall. Do some desk job exercises. Find what works for you.
The important part is to set yourself reminders.
Sitting and not moving isn’t healthy. But it’s too easy to get lost in a project.
So remind yourself that movement is an essential part of a healthy desk job.
Get a standing desk
Who said a desk job meant that you have to sit?
More people than ever are getting standing desks. And they’re a game changer for creating a healthy work environment.
Getting a standing desk isn’t as complicated as it seems.
Many standing desks are just platforms you put on top of your normal desk that go up and down.
Press the button to raise it, and now you can stand.
And the great thing is that they can be relatively economical too.
Sit on a yoga ball
If a standing desk isn’t your thing, engage and tone your muscles with an exercise ball.
This can be a great alternative to passively sitting in a chair.
There are all sorts of advantages of sitting on a yoga ball.
For instance, it makes you engage your core muscles to give yourself stability.
Additionally, it will help you maintain good posture.
It’s too easy to slouch in an office chair, creating lower back problems.
The muscles you engage while sitting on a yoga ball will help your back feel better all day long.
Multitask during those Zoom calls
Are there times in your day when you can add some movement? Don’t be afraid to multi-task.
Keep a pair of light hand weights at your desk.
They can be 2, 3, 5, or 8 pounds. And when your hands are free, do some light desk job exercises.
Obviously use common sense. Don’t lift the weights over your head while conferencing with your boss. But maybe throw in some bicep curls or tone your triceps.
Stroll through your lunch break
Don’t use your coffee break as another opportunity to sit. Use those opportunities to stretch and move.
Weather permitting, take a short stroll around the block.
Or just touch your toes a few times to get your body moving and work out tension.
Desk jobs are sedentary. But that doesn’t mean they have to be unhealthy. Use these tips to bring back movement and promote your future health.
Get in a quick workout right after work
Fortunately, there are a ton of apps and workouts that you can start and finish in 20 minutes or less.
My personal favorites are:
–Peloton
–BTES
–Tone & Sculpt
–Fitplan
Some people wonder if that’s even enough time to be effective. The final verdict? It’s plenty of time to get a decent workout in.
And obviously it’s better than going home and sitting on the couch. Which, by the way you can get a great workout in if you don’t even feel like leaving the couch.
Check out this lazy girl’s thigh workout you can do while watching Gilmore Girls.
What is one goal you’ll make this week to get healthy while working at your desk? Comment below and let us know!
