Desk jobs can make it super difficult to feel active enough each day and still accomplish what you are supposed to at work. It not only affects our mobility and sanity, but has also been shown to increase our waistlines and risk of heart disease!
A recent study found that for each hour over 5 hours of sitting resulted in a waist size increase of 2 cm (that’s almost an inch per hour!) and .2% increased risk of cardiovascular disease.
This week we have strategies for staying more active at your desk job!
*All seriousness aside, look at that computer monitor! What year is it??
“Sedentary” is considered under 5000 steps per day. The average American gets only 4800-5300/day! Of course, any movement is better than none, so let’s start there!
Park further away from the front door, use the further away bathroom, take the stairs! Waiting for a printer, your computer to reboot, or for software updates? Stand up and do some calf raises, a few squats – anything to move during your down time! Have a walking meeting, all the big execs are doing it…
Wear comfortable shoes each day so you don’t dread walking more often, and get creative! Who cares if they stare?
Do your best to avoid eating at your desk! It’s easy to consume more food when you are focusing on anything other than your food, chewing, and how you feel. Eating and multi-tasking almost guarantees you will eat everything in front of you regardless of whether or not you are still hungry. Walk to the breakroom and be present!
Also, stay hydrated. Many times we are thirsty but mistake it for hunger. Like ice water? Lemon? Find the way that makes it as desirable as possible!
Switch the Style Up!
Consider a standing desk, stability ball in place of a chair, or even kneeling on a pad occasionally! If you work from home you can even move your desk to the floor allowing you tons of variations! (Check out this video)
Studies recommend 5 minutes of standing for every 30-minutes sitting. At the top of each hour commit to 10 squats, 10 lateral squats, 5 push ups, etc. Perform seated leg raises right at your desk. Set an alarm/reminder to do so. Also we were just kidding earlier, no one is staring…
Typing, texting, etc can cause internal rotation of the shoulders (rounding forward) which can cause shoulder impingement and tightness. Google search “desk stretches” and you’ll find a boatload (like this).
Leave a tennis ball under your desk to roll your feet on. Consider keeping a resistance tube or mini-band at work and utilize the exercises you have learned when you know you can’t make it to the gym!
Put it all together!
Here’s more things you can do to help prevent or reverse “Desk Job Body”:
• Find out if your company has a wellness program.
• Get a fitness tracker and get an idea of how many steps you take each day.
• Strive to drink ½ your body weight in ounces of water each day.
• Move at work.
• Stretch at your desk.
• Quite reading this post and move, move, move!