Tips for Staying Active at a Desk Job – LifeSavvy

Many of us work from home or in an office where we spend most of our day behind a monitor screen and keyboard. Unfortunately, sitting at a desk for several hours is not good for our health.

Both our mind and body are negatively affected when we sit for hours, especially when our day is filled with meetings and intense work. Fortunately, there are plenty of ways to stay active throughout the day without falling behind at work.

What happens when you sit at a desk all day

You’ve purchased a comfortable office chair and set up your space to be ergonomically correct. But why do your neck and back still hurt after a day at the office?

According to Healthline, spending too much time sitting will cause your muscles to weaken over time and can lead to weight gain. Heart disease, cancer, and diabetes are also at higher risk because their bodies don’t get that essential movement and exercise. Not only is your physical health at risk, but anxiety and depression are higher in people who spend most of the day sitting down.

Our bodies are made to move, not stay in place, so when we spend 35 to 40 hours or more per week in an office chair, we’re doing ourselves a disservice. Plus, when you come home to wind down after a long day at work, you’re more likely to head for the couch than the treadmill, which means sitting longer.

Tips for staying active at a desk job

Finding time in your day to move (even at work) is essential. With various concerns stemming from being behind us all day, luckily, there are plenty of things you can do to get moving again.

From upgrading your workspace with an adjustable standing desk to taking your lunch break outside for a change of scenery and a chance to move, there’s a lot a little exercise can put into your day.

Suggest walking meetings

Whether you have daily supervisory meetings scheduled each morning or your small team meets regularly, holding your session outside can make everyone’s day better. These little breaks from your office space will keep your eyes off the screen and help you mix up your daily routine.

You’ll probably notice small lifts in everyone’s mood, and your ability to focus and increase productivity will also improve. Taking your one-on-one meetings over the phone and spending time chatting while taking a walk is a fantastic way to kill two birds with one stone.

Get an exercise ball

You may have heard that buying an exercise ball to replace your office chair will help activate your core muscles and possibly increase your calorie burn. While they were super trendy for a while, they may not actually be a suitable replacement for your office chair. One study suggests that prolonged sitting on an unstable exercise ball does not have a significant impact on muscle activation.

Another study notes that your posture and discomfort level may worsen when you switch to an exercise ball. They may not be your best choice for an office chair, but having an exercise ball in the office is a great opportunity to take a ten-minute break and squeeze a little exercise into your day.

If you’re looking for ways to get a quick stretch or work out on break, here’s a list of awesome exercise ball exercises you can do in your office.

Set timers for breaks

Taking several short breaks during your busy work day has been shown to be beneficial in a number of ways. Healthline suggests breaking up the day every 50 to 90 minutes to take a micro break.

A micro-break typically lasts anywhere from 30 seconds to 10 minutes and is a chance to get your blood flowing as you walk away from your desk. Take time to fill your water bottle, stretch, or water the office plants.

Any intentional movement away from your desk is a healthy use of your time and can improve productivity and will improve your mental health. Especially on the busiest of days, take a short 30-second break and set reminders so you don’t miss out on the free boost of positive energy.

Try a standing desk

Another great way to break the routine and give your body some essential movement is with the help of a standing desk. A standing desk is built to elevate your workspace so that you can stand while you work. With so many health problems that develop from excessive sitting, a standing desk can help reduce those risks.

There is a lot to look for when selecting which desk is right for you. You’ll want to research ease of adjustment, stability, and height range before making a purchase.

Take the stairs

One of the easiest ways to exercise during the day is to skip the elevator and take the stairs. Pushing a button won’t burn calories, but walking up a flight of stairs will.

Whether you’re heading out for lunch or taking that much-needed walk during your break, always use the stairs. It’s a practical and convenient way to get your body moving.

Consider using a bike under the desk

If your day is packed with meetings and a lot of time at your desk, one of the best ways to ensure you exercise while at your desk is with the help of an under-desk bike. They take up a small amount of space, give you a great workout (while sitting), and some designs come with a calm vibe for shared spaces.

Using an under desk bike is as simple as setting your preferred resistance and slipping your feet into the pedals. From there, it’s all about getting those feet spinning while answering phone calls and emails.

Take your lunch break outside

Getting fresh air is important, but for some of us, there are only a few seasons of the year when this is comfortable. If it’s beautiful and you have twenty minutes to spare, have lunch outside.

Business Insider says that eating lunch outside can help with stress levels, creativity, and thinking. Even on the busiest of days, you’ll find that having a bit of nature in your day will boost your mood and help you more than eating at your desk.

Plus, you’re already outdoors, so if you finish your lunch quickly, you can take the extra time to walk around. Between listening to the birds chirping and feeling the sun rays on your face, you will love the mini break and the exercise break.

Invest in a smart watch

It’s no wonder everyone seems to own a smartwatch, considering all the benefits they bring. Regular watches can tell you the time, but smart watches will help you set reminders (for those micro breaks) and remind you to take those steps.

The built-in pedometer will track steps, heart rate, calories, and even distance to help you exceed your fitness goals while working at a desk. Plus, if you’re on a break taking a walk at work, you’ll receive notifications on your watch for important emails, calls, and messages.

Staying healthy while working at a desk can be challenging, but with the right tips and tools, you’ll have no problem staying active throughout the day.