Many of us spend several hours per day sitting at a desk working a desk job. We are at risk for developing severe conditions like obesity, diabetes, and cardiovascular disease as we sit. There is also the risk of repetitive use injuries. It is vital that you stay active at work. Try out these ideas.
How to Be More Active at Your Desk Job
Get Out of the Chair
A great way to improve your posture, circulation, and endurance is by using a standing desk. If you are new to standing desks, start slow and stand an hour or two at a time. Standing for several hours per day instead of sitting can make a big difference and has many benefits, including:
- Burns calories
- It gives you an energy burst
- Improves your posture
- Reduces back pain
- Helps wrist position
- Keeps circulation going
- Boosts your mood
Walking and Biking to Work
If you reside in close proximity to your place of work, there are ways to exercise to and from your job. You can get your daily exercise by walking or biking to work. Perhaps it isn’t practical for you to ride or walk? That is fine. You can add walking into your daily schedule. Consider getting off the bus or train several blocks away from your workplace so you can walk a portion of the way to work. If you drive to work, park farther away. Simple changes can make a big difference.
See Co-Workers in Person
Get out of your chair and see your colleagues in person instead of texting and sending emails each time you need to communicate. It does not matter if you work in a small office either, as you can get up and walk somewhere multiple times a day. Walk five minutes each hour and you will have walked 45 minutes in an 8-hour day.
Sit on an Exercise Ball
If you must sit down, consider sitting on an exercise ball. Exercise balls help your posture and strengthen your abdominal muscles. When you sit on an exercise ball, you force you to sit correctly. Exercise balls come in a wide variety of sizes, colors and materials. You can purchase an exercise ball for less than 30 dollars. A physical therapist can suggest the type and size of the ball that will work best for you.
Take Breaks
The work might be piling up but take the time to stand, stretch and move around often, even if it is beside your desk. Put together a simple stretching routine that you can do throughout the workday. This stretching might be the thing to help you get up and start moving each day.
Let a Professional Help You
Even if you do get workouts each week, the process of sitting at a desk for hours each day is extremely rough on your body. People who work in an office are at high risk for developing neck pain, and sitting for extended periods results in poor posture and possible back and hip problems. A physical therapist can put together a program that works for your busy life. A therapist can teach you stretches you can do at your desk during breaks and at home to relieve muscles and joints during the evening hours.
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