If you have a desk job, it can be easy to fall into a sedentary lifestyle. But being physically active is important for both your physical and mental health. Even if you spend most of your workday sitting at a desk, there are still ways to incorporate movement and exercise into your daily routine.
In this article, we’ll go over some tips for staying active at a desk job.
Set up an ergonomic workspace
Proper posture and ergonomics are important for maintaining good health and avoiding injury. Instead of hunching over a desk for eight hours, go to a desk that is spacious and height-adjustable. When setting up your workspace, ensure your chair is adjusted to the right height so your feet can rest flat on the ground and your knees are bent at a 90-degree angle.
You can also invest in a standing desk or chair that is ergonomic. Replace your standard workstation and chair with healthy options, such as a standing desk or a stability/exercise ball in place of a desk chair.
Your monitor should be positioned at eye level to reduce strain on your neck and shoulders. Consider investing in a separate keyboard and mouse to give your wrists a break if you use a laptop.
Incorporate movement into the workday
One of the easiest ways to stay active at a desk job is to take regular breaks to stretch or walk around. Stand up and stretch every hour or so, or take a quick walk outside to get some fresh air.
If you have the space and budget, consider investing in a standing or treadmill desk. These allow you to work while standing or walking, which can help reduce the risk of health problems associated with prolonged sitting. You can also try seated exercises or stretches at your desk, such as shoulder rolls or ankle pumps.
Utilize exercise and movement breaks
In addition to regular movement throughout the workday, it’s also important to take breaks specifically for exercise or stretching. Set reminders for yourself to take breaks and get up from your desk.
Use your lunch breaks wisely. On your lunch break, it’s tempting to kick back and relax. However, your body will benefit from a quick stroll after lunch.
Find an activity you enjoy, such as yoga, dancing, or walking, and do it during your breaks. You can also use a fitness tracker or app to help you stay on track and motivate you to move more throughout the day. Always remember, lack of physical activity is connected to health problems like diabetes, heart disease, etc.
Make healthy lifestyle choices
In order to feel energized and ready to tackle your workday, it’s important to make healthy lifestyle choices. Choose healthy snacks such as fruit, nuts, or yogurt to keep your energy levels up. Stay hydrated with water or other hydrating beverages, and make sure to get enough sleep, so you feel rested and alert.
Consult with a physical therapist
You can have underlying health problems diagnosed and controlled by seeing a physical therapist. Physical therapists are movement professionals who employ non-invasive, and evidence-based treatments to work with your body’s inherent healing capacity rather than simply masking the discomfort.
It’s also crucial to assess your fitness level so a professional can design the optimal stretches for your physical demands. Whenever you need helpful ideas, consult with the nearest physical therapy clinic’s physical therapist staff; they will always help you with the best solution.
6 Tips for staying active at a desk job
#1 Take regular breaks to stretch or walk around
Stand up and stretch every hour or so, or take a quick walk outside to get some fresh air. This can help reduce the risk of health problems associated with prolonged sitting. Regular exercise can improve your mental focus, productivity, and job satisfaction while reducing the hazards linked to excessive sedentary behavior.
#2 Invest in a standing or treadmill desk
These allow you to work while standing or walking, which can help increase your activity level throughout the day.
#3 Try seated exercises or stretches at your desk
There are many exercises and stretches you can do right at your desk, such as shoulder rolls, ankle pumps, or seated yoga poses.
#4 Use a fitness tracker or app
A fitness tracker or app can help you track your activity levels and motivate you to move more throughout the day.
#5 Consider standing or walking meetings
If you have the option, consider standing or walking during meetings instead of sitting. This helps increase your activity level and makes meetings more dynamic and engaging.
#6 Stay hydrated
This idea relies heavily on keeping a refillable water bottle near your desk at all times. Staying hydrated on the job has several advantages. It keeps your tissues and joints stay healthy, enhances attention, and it alleviates headaches.
Conclusion
It’s important to make an effort to stay active at a desk job, even if it seems like a challenge. Incorporating movement and exercise into your workday can have numerous benefits for your physical and mental health.
By setting up an ergonomic workspace, incorporating movement throughout the day, taking breaks for exercise and stretching, and making healthy lifestyle choices, you can stay active and healthy even if you spend most of your time sitting at a desk.
