Exercise regularly is important for good health. Not only does it keep you hydrated, but it can also prevent cramps and stiffness caused by prolonged sitting.
Unfortunately, desk jobs can make it difficult to stay active throughout the day. Fortunately, there are plenty of ways to stay fit without ever leaving your desk.
Take the stairs instead of the elevator.
Although it can be challenging to fit in the recommended amount of exercise when working a desk job, there are still ways you can stay active and keep your health on track.
One of the simplest ways to incorporate more activity into your day is by taking the stairs instead of the elevator. Not only will this burn calories, but it also improves posture and keeps you balanced and limber.
Take your time when climbing stairs – this will help prevent tripping and falling.
Another helpful tip for avoiding falls is wearing sneakers with excellent traction. This will keep your feet from slipping on the stairs.
Another effective way to stay active during the workday is by breaking up your tasks into separate segments. For instance, if you need to use the bathroom or drink water, do it separately from other tasks. Doing this allows for exercise without disrupting or interfering with other duties.
Try a stand-up desk.
Sitting too much has been linked to many health risks, including heart disease and obesity. Studies also demonstrate that sitting is frequently associated with back and neck pain.
If your work requires sitting down a lot, try using a stand-up desk at least part of your workday. Not only is it an effective way to stay active while at the desk, but it may even reduce the risk of certain health issues.
Standing all day can be uncomfortable, so it’s best to start with shorter stints and gradually increase them over time. This will help you become accustomed to the idea and reduce any pain or discomfort.
Be mindful of your standing posture and maintain a straight back and neck position. Doing so can benefit both your back and neck as well as your legs.
Exercise routines that target specific muscle groups, such as calf raises, are beneficial for all parts of your body; but they’re especially helpful in strengthening back and neck muscles.
Go for a walk during your lunch break.
For those of us who spend much of our workday sitting down, taking a lunch break to go for a walk can make all the difference. Studies have demonstrated that this simple activity has numerous benefits such as improving moods, communication abilities, and concentration levels.
Recent studies have even demonstrated that those who took walks during their lunch breaks experienced less stress than those who didn’t.
Even if you don’t have time for an hour-long walk, taking breaks every 30 minutes or so to move around the office can benefit both your health and energy levels.
Be sure to wear supportive shoes while walking, so your muscles aren’t put under strain during the activity. Walking with a coworker or friend can also make it more enjoyable and hold you accountable for your progress.
Schedule walking meetings.
Walking meetings are an effective way to get employees up and moving around the office. Not only that, but they can also boost creativity and productivity by encouraging more natural communication with coworkers.
These techniques are particularly beneficial in brainstorming or decision-making meetings where participants may experience decision fatigue.
Furthermore, virtual teams offer an invaluable way to connect with team members who live a distance away from the office. Not only does this foster stronger relationships, but it can also make employees feel more valued in their positions.
Employees should create a meeting agenda for their walking meetings to stay on task and keep discussions focused. Furthermore, employees can use a pedometer or wearable device to track their steps taken each day.
Before organizing a walking meeting, ask each participant if they feel comfortable doing so. Then, choose an itinerary that everyone can easily follow and keeps the slowest walker at an appropriate pace.