A large majority of us find ourselves sitting behind a desk for work most of the day. This fact alone makes it sound like the norm. Get up, have coffee, rush to work, stress, sit, drink more coffee, sit some more, take a lunch break, come back and sit some more. You get the idea.
This is a very unhealthy cycle to fall into. Sitting that much every day has been linked to an increase in your risk for heart disease, obesity, neck and back pain, and other medical problems. Being tied to a desk rather than on your feet all day is definitely a health issue. We are going to take a look at 5 ways to stay healthy at work and how you can add some activity back into your day.
*Standing Desk
-One of the easiest and best ways to increase your activity and health is to simply stand. By standing while you work you can burn an average of 200 to 400 calories depending on your weight. Even if you stand for half the day you will burn those extra calories and enjoy other benefits from the ergonomic setup.
Getting your employer to splurge on a desk that has the ability to adjust heights may not be feasible. There are also risers you can get for your computer to raise it to where you can stand so the option is still there.
*Take Hourly Breaks
-Most of us spend our day busy with the daily tasks at hand. If you can take a break every hour to dedicate to get up and walk around it will do wonders for your health. Get up, walk over to refill your water bottle, take a lap around your work floor, etc. This will activate your muscles and promote blood flow. Set a reminder on your phone or computer to take an hourly break.
*Switch Up Your Routine
-If your building has an elevator that you take to your floor try using the stairs instead. It is hard to say no to the ease and comfort of the elevator, but the simple switch to stairs will boost your heart rate and improve energy.
Another option, if possible would be to bike or walk to work depending on how far you live from the office. If biking or walking isn’t an option, try getting off the train a stop early or parking in the back of the parking lot.
*Arrange Your Office For Movement
-Instead of having everything in your office all clumped together within arms reach, spread it out. This will encourage movement throughout the day if you have to stand up to go get something off the printer or use the fax machine, etc.
*Walk, Don’t Call or Email
-Sending a quick email or phone call is extremely convenient. If it’s possible, instead of making that call or email, get up and walk down to that persons office for some face to face interaction. In addition to making you move, this can also help avoid any miscommunication’s that happen via email.
We spend many hours at work and it is so easy to get caught up in the workflow. Being mindful to take the necessary breaks and keep your health at the forefront is a good way to ensure that your health stays up.