As we continue to transform our lives with new technology and innovations, the average manual labor career is becoming a thing of the past. Today, many professionals spend most of their day tapping away at a keyboard, filling out digital forms and spreadsheets from the comfort of a desk chair. Unfortunately, studies show that this new trend could be causing a health epidemic. With each of us sitting about 9.3 hours per day on average, we're beginning to suffer from increased levels of obesity and a heightened risk of numerous chronic conditions. In fact, research has found that men who spend more than six hours of their leisure time sitting have a 20% higher chance of early death. So what can we do to counteract all this dangerous sitting?The good news is that we can still make changes that could ensure a happier, healthier lifestyle.
1. Walk, Run, and Climb Wherever You Can
The first step to staying fit at your desk job is to make sure that you take every opportunity available to engage in physical activity. Rather than driving all the way to work, park your car a couple of blocks away and walk the remaining distance if that’s an option. Instead of calling your co-worker on the next floor to ask for something, walk up there and speak face to face. Use the stairs instead of the elevator, running, if you’re up to it, to give your heart the additional cardio boost it needs to stay healthy. While you might not love the idea of more exercise throughout your 9-to-5, a couple of habit changes could make a world of difference.
2. Perfect Your Posture
If you want to avoid the lower back pain and perpetual shoulder slump that's common among desk workers today, then you'll need to focus on maintaining your posture throughout the day. Whether you're sitting or standing, practice distributing your weight evenly throughout your body. You can even use ergonomic chairs and office furniture to give you more comfort and support while you're sitting. Unbalanced posture can cause a lot of health-related problems, including additional spinal strain and weakness around the core. Better posture, whether through practice or the right office accessories, will help to improve organ function, reduce tension throughout your back, neck, and shoulders, and keep your abdomen strong.
3. Get Up and Get Out
It's tough to find the time and the motivation to stand up and walk away from your desk when you've got paperwork a mile high and deadlines to meet. However, you'll be more productive and healthier if you take regular breaks from your office. Taking frequent breaks helps to refresh your brain and keep you focused, while ensuring that you get plenty of movement, too. Use the Pomodoro technique and commit yourself to a break every 45 minutes. Rather than just standing up and wandering around the office on your break, try to make sure that you go outside and take a few deep breaths to rebalance yourself and rejuvenate your body in time for the next stretch of work.
4. Watch What You Eat
We're often tempted to eat junk when we spend a lot of time at our desk. Since there's not enough time to prepare something healthy, and many people work through their lunch hour, we look for something quick, simple, and easy to eat with one hand. Unfortunately, this often means consuming huge amounts of snacks and fast food. Try preparing a healthy lunch for yourself at home the night before, brimming with foods designed to support your brain function and keep your body healthy. To combat the cravings for something sweet or salty throughout the day, try keeping a bag of nuts in your desk, or some protein-rich snack bars. Remember to drink plenty of water, as this will help to minimize feelings of hunger and support organ function all day long.
5. Exercise at Your Desk
If you have any extra time when you're sitting at your desk where you can direct your attention away from your computer screen, why not try conducting a few regular workouts? Don't worry — you don't need to rush off to the gym. There are plenty of ways you can strengthen your muscles and improve your circulation from your office chair. For instance:
Use leg straighteners to help your back. Simply sit forward slightly from the backrest of your chair, and lift your leg one at a time from the ground for five to 10 seconds.
Keep your glutes strong with cheek scrunches. Sit straight in your chair with your feet on the ground, and tighten your butt muscles for 10 seconds. Repeat about five times, twice a day.
Tone your abs with the pelvic tilt. Sit in the middle of your chair with your hands on your desk and move your hips up into the air, using your core muscles to keep your glutes aloft.
It can be tough to find ways of staying in shape at your desk job, but with a few simple tips and careful daily changes, you can have a cushy career and a healthy body, too!The Back Store offers office furniture designed with ergonomics in mind for health and comfort. Check out our inventory today.
As we continue to transform our lives with new technology and innovations, the average manual labor career is becoming a thing of the past. Today, many professionals spend most of their day tapping away at a keyboard, filling out digital forms and spreadsheets from the comfort of a desk chair. Unfortunately, studies show that this new trend could be causing a health epidemic.
With each of us sitting about 9.3 hours per day on average, we're beginning to suffer from increased levels of obesity and a heightened risk of numerous chronic conditions. In fact, research has found that men who spend more than six hours of their leisure time sitting have a 20% higher chance of early death. So what can we do to counteract all this dangerous sitting?
The good news is that we can still make changes that could ensure a happier, healthier lifestyle.