- Exercise at Your Desk
- Use a Raised Desk
- Leave Your Car in the Garage
- Walk During Your Break
- Take the Stairs
Many Americans work behind a desk all day. This makes it difficult to exercise and get in shape. However, there are several things you can do to stay moving, even during a sedentary workday. Read on to learn more about five ways to stay active at work.
1. Exercise at Your Desk
Here are a few tips for sitting at a desk all day:
- Strap on ankle weights and do leg raises underneath your desk.
- Use light weights to do a few sets of bicep curls when you have 2-3 minutes of free time.
- Try desk push-ups. Stand up in front of your desk. Make sure the desk is 2-3 feet in front of you. Plant your feet flat on the floor. Stretch your arms out straight in front of you. Place your hands against the ledge of your desk. With your feet still flat on the ground, bend your arms and lean forward against the desk. Then, using your arms, push your body back, just like a standing push-up.
- Sit on an exercise ball instead of a desk chair. Sitting on a ball requires you to use the core muscles in your abdomen. Ball sitting may also help you improve your posture.
2. Use a Raised Desk
Many businesses have begun to offer workers an alternative to sitting. If given the option, consider using a standing desk. You could also consider purchasing a standing desk for your work-from-home job to stop sitting. These desks allow workers to stand and move around more as they work. For example, if you work in a call center, you can make leg lunges while you work. You can even try marching lightly in place or doing some stretching or even yoga. Try neck stretches and shoulder shrugs.
3. Leave Your Car in the Garage
If you live within a couple of miles of your job, consider riding a bike or walking to work, especially if the weather is nice. The first few times you do this, you may worry about arriving to work sweaty, especially if you live in a warm climate. However, as you get into better shape, you will handle the bike ride to work much better than expected. You’ll feel more energetic as you fall into the routine of walking or riding a bike to work. Besides, it’s not the end of the world if you arrive a little sweaty. Go to the restroom and freshen up before sitting down to your desk.
4. Walk During Your Break
How often should you get up and move? Start by going out and walking around the parking lot for a few minutes during a short break. Gradually, you can increase your walking time. For example, if you work in town, walk up and down the sidewalk a few times. Invite your co-workers to walk with you. You could even walk to the diner around the corner for lunch instead of driving.
5. Take the Stairs
Many office jobs are located in large buildings with multiple floors. It’s easy to fall into taking the elevator to get to your office on the fourth floor. However, you should consider taking the stairs each day. If you’re out of shape and cannot tackle multiple floors of stairs, then start small and work your way up. Take the stairs once each day until you’re ready to take them in the morning, at lunchtime and the end of the workday. You’ll eventually climb up to that sixth-floor office to chat with your friends.
Instead of Conclusion
Not every work environment is the same. However, you should be able to try at least a few of the above tips. For instance, if a standing desk is out of the question, purchase an exercise ball and ankle weights instead. If you don’t have stairs at your workplace, spend some time walking the parking lot instead. Following the above tips will keep you energized and help you improve your physical health. Staying active can also decrease your chances of developing certain health problems like hypertension.
Sources
- https://ors.od.nih.gov/sr/dohs/HealthAndWellness/Ergonomics/Pages/exercises.aspx
- https://medlineplus.gov/healthrisksofaninactivelifestyle.html