How to Incorporate Movement When You Have a Sedentary Job Nearly 90% of Americans in the current workforce have a sedentary job. Those roles find us sitting down all day long, which places more pressure on our spine, potentially shortens our lifespan, and compromises our health. Studies have found that those who sit for more than 6 hours each day have a higher mortality rate, and research links excessive sitting with a higher risk of heart disease and diabetes.  Here are some ways you can fight against the sedentary nature of your job and start to incorporate movement into your workday:

Changing Your Workplace Routine 

The most important thing you can do is try to make movement a part of your daily work life. Even if you’re exercising regularly, sitting all day can still be harmful to your health. Consider a standing desk or treadmill desk so that you aren’t seated as much. If that’s not possible, investigate ways you can get out of that office chair as often as possible. Speaking of your office chair, how comfortable are you while you are sitting down? Generally, simple stretching, along with some ergonomic adjustments in your workplace, can reduce the discomfort you feel at your desk. Ergonomic chairs like the Veo Recliner reduce vision and musculoskeletal problems, making you feel better and possibly improving your performance at work.  Here are some tips on how to be more active at a sedentary job:

1. Move Once an Hour 

When you're sitting all day, the best thing you can do is remind yourself to get up and do something at least once an hour.  Set an alarm for the end of each hour and try a quick walk or stretches like the half-kneeling hip flexor stretch. This helps to target the front of your hip, which can be shortened when sitting. Just start with one knee on the ground, and the other foot flat on the floor next to it. Place both hands on your hips, and push your pelvis forward a couple of inches while preventing your back from curving.  Not comfortable doing this at work? No problem. Even walking to the drinking fountain once an hour, going to the bathroom, or wandering around the building will give you more movement in your day.

2. Do Some Basic Office Chair Stretches

If you want to make your workplace exercise routine more subtle, there are plenty of stretches you can do in front of your computer that no one will notice. For instance, the rubber neck stretch involves dropping each ear down to your shoulder one at a time to get your neck muscles moving. You can also:
  • Reach for the stars: Lock your fingers up and stretch up as high as you can.
  • Look around: Turn your head from left to right, looking over your shoulders.
  • Bobblehead: Push your chin to your chest and roll your head gently from side to side.
  • Shrug: Raise your shoulders and hold them a few seconds before releasing.
  • Open your chest: Pull your hands behind your back and sit up tall, holding the stretch for a few seconds. 

3. Walk it Out

Whenever you don't have to be sitting down, it's always a good idea to stretch your legs. If you're on a conference call, take advantage of your mobile connection and wander around, giving yourself some time to stretch out your steps or do a few lunges too.  Get creative here! Think about other ways you can embed more walking into your day. For instance, can you park further away from the office, or take the stairs more often? Maybe you have an assistant who often gets your coffee and photocopies. Try giving him or her a break and doing those things yourself. Anything that gets you up on your feet is good for you. 

4. Go All Out

Finally, if you're lucky enough to have some private office space — or you don't mind other people looking at you when you're working out — don't be afraid to get more intense with your activity choices. Few people will complain about you taking a break to do a few pushups or squats at your desk, as long as you're not getting in anyone's way.  Here’s an idea to start: Stand with your back against the wall, and try a wall-based overhead stretch. Lean so your upper back and head are touching the wall, but nothing else, and grab something you can use as weights, like water bottles. Turn your palms towards your face and raise your arms overhead. This will work your muscles while keeping you out of everyone's way. 

Commit to Being More Active

Although it can be challenging to prioritize exercising when you're rushing through tasks at work and trying to stick to deadlines, more movement is crucial to your health. When you're stuck in a sedentary job, you're constantly putting your wellness at risk.  Just a little bit of exercising using the techniques mentioned above could easily change your life and help you get more joy out of your job. Additionally, don't forget to make the most out of furniture like the Hana Recliner to ensure you're not placing excessive stress on your nerves and joints.  Browse our full collection of furniture at The Back Store; we’d love to help you find the perfect ergonomic piece for you.