Many people spend the majority of their day working at a desk job. Unfortunately, those individuals may be at greater risk for developing various health issues due to their sedentary lifestyles.
Good news: you can stay active and healthy even if you work from a desk job! Whether you want to improve your posture, reduce pain, or just increase energy levels, we have some tips for you!
1. Get Up From Your Desk Often
Frequenting your desk job by getting up from it and moving around can help keep you active and healthy while working at a desk job. It may reduce the risk of back pain, neck pain and other health problems caused by prolonged sitting.
Exercise can also enhance productivity at work. Studies have demonstrated that even small amounts of physical activity can improve overall wellbeing and boost motivation levels.
Try to take a break from your desk at least once an hour to stretch or move around. Create a break in your schedule or use an app like Break Timer on your phone as a reminder to get up and move.
Exercise on your own or take a short walk around the block to boost energy and reduce stress. You can even do some jumping jacks or other simple exercises while standing up.
One study revealed that those who walked more frequently throughout the day experienced less back and neck pain than those who sat more. While it can be challenging to carve out time for exercise, small changes can make a big difference in your health and quality of life.
Are you unsure how to begin exercising at work? Speak with a physical therapist at Choice Therapy for assistance. They can suggest an exercise program tailored specifically to your needs and schedule.
Are you looking to jump-start your workout regimen, consider signing up for a fitness challenge at work or with friends. It can be an excellent way to stay motivated and achieve goals alongside fellow employees while building team spirit in the process.
2. Take a Short Walk During Your Lunch Break
Even 30 minutes of physical activity each day, such as getting up from your desk and walking around, can have a major impact on your wellbeing. Not only will this enhance physical condition, but it will also make you feel better overall.
If you have a hectic work schedule and want to stay active and healthy while at your desk job, taking a short walk during lunch break can be an effective solution. Walking is an incredibly underrated form of exercise, so start using it more often for all its wonderful advantages.
In addition to improving overall health, taking a walking lunch break can boost productivity at work as well. Chattanooga offers plenty of scenic outdoor locations where you can get in some exercise during lunch hours; so why not incorporate it into your daily schedule?
Additionally, being outdoors in the fresh air has numerous health benefits and can even reduce stress! Plus, it’s an ideal chance to catch up with friends and coworkers.
To help ensure that you stick to your commitment of taking a walking lunch, team up with another coworker who shares similar goals and desires to improve their health as much as you do. Not only will this make it easier to stick to your regimen, but it will also build an even closer working relationship with that individual.
In addition to being beneficial for your body, taking a walking lunch break can also help manage stress, boost immunity and promote weight loss. Plus, it’s an easy and enjoyable way to spend your lunch break if you bring along someone special!
3. Exercise At Your Desk
Exercising during work hours is an excellent way to stay active, healthy and productive. Not only does it counteract the adverse effects of sedentary lifestyles, but it can also lift your mood and reduce stress levels.
While many people envision exercising in gyms or classes, desk exercises are often a more practical choice for those who want to stay active and fit while at work. Plus, since they don’t require any equipment, you can fit them into your busy schedule with ease.
Start by stretching and doing hamstring curls to loosen up your body’s stiffness. Additionally, incorporate push-ups, side lunges, calf raises and chair dips into your daily routine for a more balanced workout.
To maximize the productivity of your workday, it is beneficial to set aside 10 minutes for exercises at your desk each day. It is a small investment but can have huge rewards, especially if you are already sedentary.
According to Quartz, exercise can significantly enhance your performance at work in several ways: It increases blood flow to the brain which makes you feel energized and alert; additionally, it combats stress by raising levels of serotonin and dopamine–neurotransmitters that influence moods–in your system.
If you’re not sure how to start, there are plenty of apps and Google Chrome plugins you can install that will encourage you to move more throughout your workday. Popular options include HIIPA and NEAT, which encourage regular breaks from desk work by alerting you when it’s time for exercise.
For low-impact cardio, try Marching In Place at your desk. You can vary the tempo of your movements for different intensity levels as well.
4. Stay Hydrated
Staying hydrated is essential for your health and productivity, particularly if you work a desk job. Dehydration can have serious repercussions such as headaches, dry mouth, dizziness and fatigue.
It is essential to drink the recommended amount of water each day, regardless of your activity level. This is especially true if you work from home where access to a point-of-use (POU) water cooler might not always be available.
Maintaining a bottle of water near you can serve as a reminder to drink regularly. For an even refreshing taste, add some flavor with lemon or lime juice.
Another effective way to stay hydrated at work is by bringing healthy hydrating snacks with you. Popular options include watermelon, cantaloupe, cucumbers, berries and leafy greens.
Keep your hydration goals in mind when eating. Steer clear of foods and drinks that dehydrate the body, such as coffee, alcohol and salty dishes.
Even taking a quick walk around the office during lunch break can be an excellent way to get some extra exercise in. Even just taking a few minutes will help you feel refreshed and focused on returning to your tasks.
Reusable water bottles are an easy way to meet your daily hydration goals without having to worry about refilling. Plus, they’re lightweight and come in various sizes to fit all hydration requirements.
If you don’t want to buy a bottle of water every day, download an app or write down reminders on Post-it notes that will help track your water intake. Doing this small act of diligence will keep you on track and prevent dehydration while working at a desk job.
5. Take a Break from Technology
If you find yourself frequently checking your email or using your phone, it may be time for a technology break. While these devices can be useful for communication and staying connected with friends and family, too much use can lead to anxiety and stress.
One of the best ways to unplug is by setting aside a specific period each day that will be free from technology. You could use this time for reading a book, taking a walk, or even scheduling face-to-face meetings with people.
After taking these breaks, you should feel better and more refreshed. Furthermore, your focus will be sharpened on the task at hand and may work more efficiently throughout your day.
You can even take these brief periods of time to assess your daily habits and identify which areas need improving. Doing this will guarantee that you make the most out of each day and don’t waste any time on activities which don’t contribute towards reaching success.
It is especially essential if your job requires sitting behind a computer for long stretches of time. Make it a point to get up and move around every hour or so.
Exercise can be as easy as taking a quick walk from your desk to the bathroom or taking an afternoon stroll outside. Not only will this provide fresh air and exercise, but it will also clear your mind and keep you active and healthy.
Try working at a standing desk, or invest in an under-desk elliptical to do some exercise during lunch break. Not only will these exercises burn calories and improve cardiovascular health, but they’ll also help avoid muscle strain or joint pain that could arise from sitting too long.