A lot of people spend most of their day at an office, in front of a screen, behind a desk for most part of their work lives. Sometimes, some people spend so many hours at a stretch, everyday sitting behind their desks without taking some time off to stand up, stretch their bodies or walk around to take a break from this unhealthy daily routine.
Sitting at desks and in front of screens all day has no doubt contributed to a more lethargic lifestyle, and also contributes in some cases as part of the reasons for the growing obesity epidemic experienced in the US today.
People with desk jobs often develop unhealthy eating habits, which can lead to weight gain and poor diet choices. Being stagnant at a desk can cause you to have impulsive food cravings, which do not aid your health. Cravings for foods with lots of sugar and unhealthy preservatives like Donuts, candy, chips, or any other bad treats in the office cafeteria or supermarket nearby. It is therefore important to make sure you deliberately pack healthy snacks into your lunch box that will keep you energized throughout the day and wouldn’t cripple your health down the line.
The fact is; that desk job you work at isn’t doing your midsection any good. It’s hard to stay fit when what you do most of the day is to sit. Besides your fitness, your overall health is also being affected when you spend most of your time sitting. Lack of physical activity is linked to health problems like heart disease, diabetes, and even breast or colon cancer.
So, how can you balance your desk job with your health and fitness? Below are a few ideas you can adopt to create some form of activity even despite your sedentary lifestyle.
- Mind your posture
One of the best and simplest methods is to always be mindful of proper posture because bad posture can poorly affect the body. When it comes to sitting at a desk the lower back can often become sore or stressed. Sitting up straight like your mom told you is actually healthy. Make sure your shoulders are not rounded forward, hold in your lower abdomen, and don’t arch your back.
- Move your body
It is very necessary to incorporate movement into your job. Tasks can be as minor as taking the stairs instead of the elevator, taking a walk on your lunch break and eating while you work, or getting up to do a few stretches. Sitting puts stress on the back, so there is a need to regularly move at your desk in order to improve your back health and relieve the pressure on the muscles. Spinal discs get the nutrients via movement so lack of movement deprives them from receiving the proper nutrients they need, so don’t just sit there; make one or two moves while you’re at it, even as many more as you can.
- Take short breaks
Take a break from the chair and walk, stretch or bounce on an exercise ball. Bouncing on an exercise ball can help strengthen your core and stabilize the spinal muscles. If the exercise ball isn’t really your thing, then you can think of any other activity like foam rolling, yoga, or Pilates to relieve tension and keep you healthy at work. Take short breaks as often as every hour. Go get a cup of water, go to the copy machine, or go to the bathroom, that way, you keep restoring the natural curvature of the spine.
- Make the most of your time outside of work
The fact that you work at a desk for eight hours a day is more reason for you to make sure you don’t go home later in the day to sit in front of the television for another eight hours. Find ways to engage actively with your time outside of work. Join a group activity, hit the gym early, or go for a walk in the morning by yourself or with your family in the evening.
- Work standing up
Sitting for long periods is actually not healthy for anyone. Taking the option of standing up intermittently during work isn’t entirely a bad idea. Anything just to keep your back muscles stretched often and to ensure your body vitals are not redundant all day.
- Join work activities
Try to get involved with whatever’s going on in the office even if you’re not really interested. At least that’s a perfect excuse to leave your desk and distract not just your body but also your mind. Many offices go bowling, golfing, or have a company softball team. You can give it a try. Not only will you get to know your colleagues in the office better which eventually reduces stress in the workplace, your body also gets the exercise it desperately needs.
Key Takeaways: So in summary six quick habits you can adopt to help you get active while you’re working a desk job include;
- Mind your sitting posture
- Incorporate bodily movement
- Take breaks in between
- Get active outside of work
- Work standing up and;
- Join office activities
Living a truly healthy life combines many things, from eating right to getting enough exercise, to keeping a sound mind. Ignoring any aspect of good is never a good idea and will definitely affect your health.
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.