• Daniel K, MSpCoach

How To Stay Active With Your Desk Job

Sitting at a desk for 8 hours each day is not good for your mind, body or soul. To stay fit and healthy, we need regular exercise, but that may not be easy or possible, especially if your job requires you to be seated for the better part of the day. Research has shown that a sedentary lifestyle can have negative effects on bone health and it can also lead to increased risk of type 2 diabetes and cardiovascular diseases.

If you are stuck behind your desk all day and have a routine of checking emails, going to meetings and having around 5 cups of coffee within 8 hours, the following tips can help you to stay active:

1. Get A Standing Desk

The popularity of standing desks is increasing each day since they encourage a healthier working environment. Sitting 8 hours a day will strain your body, and that comes with various health problems. This may be challenging for those whose jobs require them to work on computers and have to spend a lot of time sitting down.

If you work such a job, you can get a new standing desk or put an extension to your existing one. The desk might seem odd at first, but you will get used to it over time. If you don’t want to invest in a new desk, you can elevate your computer or move to a spot in the office where there is a taller platform for the computer. You can also purchase an ergonomic workstation or a treadmill desk so that you can work and walk at the same time.

2. Fidget While Working

If having a standing desk isn’t practical, you can replace your work chair with an exercise ball. Using it will stabilize your abs. Alternatively, you can take a break after a few hours and walk a few stairs or flights. Instead of emailing or sending instant messages to your co-worker, go talk to them face-to-face. This will not only keep you active but also help you to re-energize and re-focus.

3. Stretch

Stretches can engage your abdominal muscles and open up your spine. The spine and back are the core of your entire body. If there is no mobility or flexion in the spine, your whole body will suffer. Some of the stretches you can do include:

● Neck rotations. You can do them by slowly moving your head from side to side;

● Crossed leg toe reach. This is done by standing up and crossing one foot over the other. Then keeping a flat spine and bending over, driving your back heel to the ground. Doorway chest stretch. To do this, stand in a doorway and bring your right arm up to shoulder height. Bend your elbow 90 degrees, then place the palm and the inside of your forearm on the doorframe. Lean into the stretch gently, open up your chest and hold it for at least 20 seconds then repeat with your left arm.

4. Lunch Hour Mini-Workouts

You don’t have to spend the whole lunch hour working out because there are ways you can get an intense cardio in just ten minutes. It could be just a few yoga poses, some jumping jacks, or even jogging.

It may seem like having a desk job means that you have to spend hours at the gym to try and counter some of the negative side effects of being desk-bound, but the fact of the matter is this is not the case. There are many little things that you can do throughout your day that can help move you from being predominately sedentary to more active.

If you do get stuck on the ways that you can include more activity into your day, speak to professional who can give you some key tips that will be specific to your situation.


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