Ever wonder how to stay active at a desk job? Your everyday office routine may not be doing your waistline any favors. Staying in shape becomes a real challenge when your daily grind is essentially a sitting marathon. But the drawbacks go beyond just fitness concerns; this sedentary lifestyle silently takes a toll on your overall health. The links between sitting too much and serious health issues—heart disease, diabetes, and even cancer—are more than just faint whispers; they’re stark reminders of what’s at stake.
In today’s world, desk jobs are everywhere, and they present a puzzle: how do we balance the demands of our jobs with our body’s well-being? It’s a challenge we can’t ignore, given that these jobs are fundamental for our basic needs. So, here’s the burning question: How to stay active at a desk job? It may require some effort, but it’s definitely achievable. Try these ideas.
9 ways to stay active at a desk job
1) Taking brief pauses
Just because your work revolves around a desk doesn’t mean you’re tethered to it. Studies indicate that individuals who incorporate breaks into their routine and avoid working relentlessly like robots tend to maintain their fitness levels. So, stand up at least once an hour; stretch your legs, visit the bathroom, grab a drink, or discuss an upcoming project with a colleague (while staying on your feet).
2) Capitalizing on lunch breaks
The temptation to sit back and relax during lunch is strong. However, your body could benefit from a short walk by midday. You don’t have to venture far; a brief stroll, possibly with coworkers, can be remarkably effective when made a daily ritual.
3) Desk-friendly stretches and movements
Breaks are essential, even more frequently than every hour. Invest 30 seconds in stretching—touch your toes, arms and back, or throw in a few sit-ups. It doesn’t take much to get your blood flowing. Consider an under-desk elliptical for a discreet way to stay active during straightforward tasks.
4) Active meetings
Meetings are synonymous with office life, but they needn’t confine you to a chair. Propose walking meetings to inject energy into discussions and can be a way to stay active at a desk job. Whether pacing the office or circling the block, let ideas flow as you move.
5) Balancing sitting and standing
Some office setups encourage standing with specialized desks that allow sitting or standing. If your desk lacks this feature, don’t be disheartened. Stand when possible—make phone calls while standing and alternate between sitting for 30 minutes and standing for 30 minutes.
6) Stairway over elevator
It’s effortless to make the elevator a routine, but if it’s becoming a habit, consider taking the stairs regularly. Research suggests that increasing the number of steps is more crucial when you have a desk job than intensifying your activity level. So, park farther away to necessitate a walk across the parking lot. These seemingly small decisions accumulate, contributing to increased physical activity.
7) Making the most of post-work hours
Eight hours at a desk don’t mandate another eight in front of the television. Infuse active moments into your life outside of work—join a group exercise class, hit the gym in the morning, or take an evening walk with your family.
8) Wear a wellness tracker
Gema Wellness Tracker
Research shows that wearing a tracker helps increase the number of steps you take per day but also help you to have a regular overview of your daily activities, fostering movement throughout the workday.
With it’s duoveo app you can even consider getting some colleagues to join you on your journey to get more active and create a little friendly competition to see who can get the most steps/ activities in throughout a typical work day or week!
9) Consult with a Physical Therapist
4 Simple desk exercises to do daily at work
If you are wondering how to stay active at a desk job, these 4 simple exercises are for you. Note, that even for the already healthy, an entire day of sitting isn’t optimal for well-being. Yet, with thoughtful planning, you can integrate those movement into your daily routine.
Here are a few routines to keep you mobile during your workday:
1) Armless ascent
You’re sitting in a chair, feet flat on the ground. When it’s time to rise, instead of using your hands to push off the armrests or the seat, focus on your lower body strength. Plant your feet firmly and push through your heels, engaging your leg muscles to lift yourself up. It’s like a mini leg workout every time you stand up.And for an extra health boost, try doing this every 10 minutes during the day to keep your muscles active and prevent stiffness. How does that sound?
2) Hovering seat
Stand up, but when you sit back down, don’t fully descend. Get as close as possible before standing up again. Repeat six times per hour.
3) 8-minute pose
4) The 20-8-2 principle
Discreet office workout
For those seeking for discreet ways to stay active at a desk job:
- Embrace active sitting using an exercise ball as your chair, engaging core muscles without drawing too much attention.
- Set a timer using apps or Chrome plugins to prompt regular activity throughout the day—take a walk or stretch when the timer signals.
- Gradually transition to a standing desk to enhance posture, circulation, and endurance. Begin with standing for an hour or two daily.
- Incorporate physical therapy to counteract the toll of prolonged sitting, with targeted exercises and stretches.
In the dance between desk demands and well-being, finding balance is key. Give our office-friendly tips a whirl, complemented by the Gema Wellness Tracker, and witness the transformation. It’s not just a workplace adjustment; it’s a lifestyle shift. Desk-to-Wellness.