Many people’s jobs require them to sit for eight or more hours a day—which comes with real consequences for their health. Staying in shape at work isn’t always easy, but it’s definitely possible. We made this guide to teach you everything you need to know about how to be healthier and more active during your workday.
What is a Sedentary Lifestyle ?
A sedentary lifestyle is one in which you go for long periods of time without physical activity, which for many people corresponds to spending many hours sitting in front of a computer each day. If you’re looking to stay in shape at work, the most important thing is to be less sedentary—basically, to get moving.
The Risks of A Sedentary Work Life
Physical Risks
A lack of physical activity often leads to lower back pain, reduced muscle mass, and circulatory problems. A sedentary lifestyle can both worsen your posture and increase your risk of developing chronic diseases like diabetes or cardiovascular disease. If you want to keep these problems at bay, movement is key.
Impact on Mental Health and Work Performance
Physical inactivity affects the mind as well as the body. At work, you may have more difficulty focusing, feel mentally fatigued, or even become depressed in the long term. Taking active breaks and switching up your position (like moving from sitting to standing) can help you protect your physical and mental health.
9 Tips for Staying in Shape at Work
Use Active Furniture
Active furniture is designed to let you continuously engage in light exercise as you work, combatting the dangers of physical inactivity.
Ball seats, standing desks, walking pads, and under-desk bikes are all great options for getting in more movement during the workday.
A standing desk allows you to adjust your position over the course of your day by alternating between standing and sitting. If you have one, you can also get a walking pad to put under it so you can move as you work. Anti-fatigue mats are also helpful to use with a standing desk—they support you as you stand, reducing fatigue and muscle tension.
Finally, ball seats like the Bloon active chair are incredible for improving your posture and strengthening your muscles as you sit. The Bloon promotes micromovements that decrease pressure on the spine and help you sit with a healthier, more natural posture.
Plan Active Meetings
Transform some of your meetings into active ones. All you have to do is stand or walk around your workspace. Since active meetings improve circulation—and thus the flow of oxygen to your brain—they also boost creativity and engagement.
Exercise and Stretch At Your Desk
Doing strength training or stretching at your desk can help you stay active on the clock. You can easily—and most importantly, discreetly—do simple moves, like squats or back stretches, right at your workspace.
Move During Your Lunch Break
Use your lunch break as a chance to take a walk, do a few exercises, or simply get some air. Even a short walk around the block can boost your energy and mood.
Try the “Two Minute Rule”
The “Two Minute Rule” means taking an active break for two minutes every two hours to move, stretch, or walk.
Scheduling in regular movement makes you more likely to break up long periods of inactivity.
Work Standing Up
Switch up your working position by alternating between sitting and standing throughout the day.
Working standing up can help you improve your posture and prevent back pain. You can work on a desk with adjustable height options or create a separate workspace dedicated to standing.
If you have a classic work desk instead of a standing desk, you can opt to do some of your tasks standing up—for example, taking phone calls or communicating with colleagues.
Get Organized
A well-organized schedule and workspace both minimize stress and help you stay more focused and motivated. To-do lists and digital tools like organization apps can be helpful allies when it comes to staying on top of your goals.
Drink Plenty of Water
It’s generally recommended that women drink about 11.5 cups and men about 15.5 cups of water every day, depending on their bodies and the climate they live in.
Staying hydrated makes it easier to keep up your energy and focus throughout the day. Keeping water within easy reach is a great way to encourage yourself to drink more regularly.
Eat a Balanced Diet
Eating well is essential to staying in shape. Eat foods rich in nutrients—like fruits, vegetables, and lean proteins—and limit your intake of foods that are high in sugar or fat. Avoid snacking between meals.
Staying healthy and in shape requires work whether you’re on or off the clock. When you work a desk job, however, it’s doubly important to make the effort to avoid falling into a sedentary lifestyle—and dealing with the stress, fatigue, and chronic illnesses that come with it.
By sprinkling more healthy habits into your day, it’s completely possible to protect your physical and mental well-being even when you work long hours. Techniques like taking active breaks and meetings, using active furniture, and eating a balanced diet can all help you establish a healthy, fulfilling routine.
