Sitting on a desk working for eight hours daily is no easy feat, especially for your body. It isn’t healthy to sit in front of a computer screen from 9 to 5 and only get up for lunch or loo breaks. We understand it’s hard to have an active lifestyle when a greater portion of your day is spent working in an office. However, if you don’t pay attention to yourself today, you’ll regret it in the long run. So, how do you stay fit at a desk job? It’s all about making small yet impactful changes that will give you the energy to do more for yourself. Are you ready to hop on the health train? Let’s go!
1. Sit with the right posture:
Almost 90% of people doing desk jobs can attest to the fact that it has ruined their backs. Why? It is because sitting with a bad posture for almost eight hours can ruin even an athlete’s back. Sitting on your desk with the correct posture can save your neck, back, and shoulder from considerable pain. It is extremely crucial that you sit properly without hunching throughout the day to avoid chronic pain. Ensure that your hips and knees are at a 90-degree angle and be conscious of slouching.
2. Use your time outside of work for the better:
What do most of us do when we head home from work? Probably sitting again in front of a screen, using the phone, or probably finishing the rest of the work on the laptop. Try to utilize your time outside of work for better opportunities. For instance, as a nurse, instead of spending your days sitting behind a desk, doing charts and files, why don’t you Grow Your Career in Nursing with a BSN in your free time after work? Wouldn’t it be better to do things that will get you pumped up and active? So, join a gym class, meditate, follow your goals, and simply do anything that will stop you from sitting all day.
3. Move around the office:
You feel much lazier and lethargic when you are sedentary, and you might not even feel like finishing the work at hand. Make it a habit of walking about the office after at least every hour or simply get up and stretch a bit. Try leaving your desk to go for small talk with colleagues, munch on a healthy snack, and even walk to the fountain to get some water. If you prefer coffee, you can walk up and make your own instead of bringing a flask from home. Try to keep your body active even with the smallest of movements, such as stretching your legs and arms.
4. Take advantage of mini-breaks:
Sitting straight at your desk continuously for hours can take a huge toll on your back. It is recommended that you balance your working hours and body by taking frequent small breaks. For instance, you can set a one-to-two-hour deadline for finishing a certain task and then schedule a mini-break to grab a cup of coffee or step out of the office for a moment. Taking frequent small breaks between working helps you regain focus and saves you from mental drainage. Give your eyes a break from the screen now and then and move around whenever possible.
5. Skip the car ride:
Moving around the office isn’t the only way you can bring a healthy change in your life. If you absolutely can’t find an opportunity to leave your desk, you can get your dose of physical activity elsewhere. You can avoid taking the elevator and get those feet moving to keep your body active. You can add up more physical activity by walking to work as well if it’s not too far. You can choose to keep yourself active by riding the bike, taking the stairs, and even going out for walks during breaks.
6. Correct your posture with a standing desk:
Are you comfortable working standing up? If yes, you should definitely try working with an adjustable standing desk. Work standing up is a growing trend in many workplaces as it reduces the need to sit constantly for long hours. As the name suggests, a standing desk allows you to take a break from sitting as you can adjust them according to your ideal position. You’d be surprised to know that working standing up has been proven to increase productivity and even reduce the risk of gaining weight. So, juggle up your work routine; stand up, stand down, walk around, and keep yourself active. You can visit Up Down Desk for more standing desk options that help you correct your posture.
7. Stretch whenever you can:
Being physically active is extremely beneficial, especially when you are stuck doing a desk job. Many work environments are evolving for the better as various firms offer yoga breaks and stretch classes before work to their employees. If you have a private room you can escape to, try performing simple exercises such as arm circles, seated leg raises, and even squats. If there’s nowhere to go, you can try Deskercise, which includes simple movements like pectoralis stretch, trunk rotation, triceps stretch, hamstring stretch, etc.
8. Be considerate of what you eat:
Not moving away from your desk isn’t the only harm you are doing to your body. It’s common sense; when you are sitting in a single place for hours, consuming junk food with little to no physical activity, you tend to gain unhealthy weight. Therefore, you must be extra conscious about consuming healthy food and fluids. Try staying away from fizzy drinks and sugary items; instead, go for healthy drinks like green tea. You can have your own healthy lunch ideas to avoid ordering a cheesy burger every day. Go for healthy snacks such as nuts, fruits and homemade salads. It will also help if you drink plenty of water as well.
9. Opt for walking meetings:
Sitting in meetings for hours is no better than sitting at your desk. If a larger portion of your day-to-day work operations includes attending overly extended meetings, you definitely must go for a healthy alternative which we like to call walking meetings. So, instead of sitting, you take a meeting while walking around the office. It’s a great way to keep yourself active, focused, and not feel bored.
It’s extremely challenging to give 100% at work and indulge in healthy habits. People working behind desks for hours suffer the most in terms of physical and mental strain. Therefore, it’s time to say goodbye to your sedentary, slouchy routine and say hello to a few healthy changes. Sitting straight isn’t the only thing that’s going to change your unhealthy desk job routine. So, take pointers from our above list of amazing tips and stay fit!