Staying physically active when employed at a desk job can be challenging. Your office dress code might not permit wearing compression shorts, and your boss may not appreciate if you do some burpees during an important meeting.
Thankfully, there are several ways to ensure you’re getting enough movement throughout your day. From walking or sitting on an exercise ball, there are simple solutions for keeping your body active without disrupting work productivity.
Get Up Every Hour
Exercising at least once an hour is one of the best ways to stay physically fit while at a desk job. Not only does it help maintain healthy weight, but it can also increase energy levels and moods.
Studies have demonstrated that prolonged sitting can have serious health risks, such as cardiovascular disease, diabetes and cancers.
Experts suggest that to combat this, you should get up and move around at least every half hour.
Exercise could simply involve stretching or taking a short walk.
Setting a timer on your phone or computer can be the simplest way to motivate yourself during the workday. Simply set it for a few minutes and get up from your chair, go for a walk, or do some light stretching.
Take a Short Walk at Lunch
After lunch, taking a short walk can do wonders for your health as it helps regulate insulin and blood-sugar levels.
Recent research revealed that people who took a mini-walk at work after their meals had better blood sugar and insulin levels than those who did not.
Walking for just two minutes after eating can reduce your risk of early death by 33 percent.
Walking also increases your metabolism, leading to more calories burned throughout the day. Furthermore, it improves how you feel physically and lowers blood pressure.
Keep a Water Bottle at Your Desk
Staying physically active at your desk is one of the simplest and most effective ways to stay productive while at a desk job. Additionally, having a water bottle nearby helps remind you to drink enough fluids throughout the day, which may reduce headaches and fatigue.
Reusable bottles are an ideal way to reduce single-use plastic water bottles that end up in landfills. Furthermore, they’re eco-friendly and convenient, making them a perfect choice for any workplace.
If you’re searching for a reusable water bottle to take to work, stainless steel models are your best bet. Not only are these metal bottles resistant to rust and corrosion, they’re BPA-free and safe to wash with hot water and unscented soap.
Take the Stairs Instead of the Elevator
Stealing the stairs instead of taking the elevator is an efficient and effective way to add more physical activity into your day. Stair climbing burns 5-11 calories per minute, leading to significant weight loss over time.
Climbing stairs is an excellent form of aerobic exercise, working out various muscles in your legs, abs, back and arms. Furthermore, it strengthens bones while increasing flexibility.
Climbing stairs not only increases your energy level but it releases hormones that create a positive attitude and outlook on life. This allows you to relax and focus more effectively on work tasks at hand.
Take a Break to Stretch
Stretching during the workday can be extremely beneficial for your posture. Sitting for extended periods of time can cause your muscles to become tight and rigid.
Unfortunately, this can lead to back pain or neck strain. Fortunately, there are stretches you can do at your desk that will help alleviate these issues.
It is essential to make sure you stretch properly and regularly throughout your day. There are a few things to remember when stretching, such as proper form and technique.
Stretching during workday not only improves your posture, but it can also help you stay physically active and reduce the likelihood of soft tissue injuries. Furthermore, getting up and moving around during the workday will boost your energy levels.