Suffering from the “desk job blues”? You may be one of millions of people who spend their days sedentary at a desk, staring at computer screens day after day. On numerous occasions we’ve heard the detrimental effects of desk jobs, how it increases the potential for weight gain and the risk of various chronic conditions like heart disease, diabetes and high blood pressure. As a matter of fact, a study found that 80% of jobs are classified as sedentary, compared to 50% in 1960. Not to mention the U.S. Surgeon General recommends at least 30 minutes of moderate activity five days a week.
But let’s get real with each other—most of us don’t approach this level of activity. If you find yourself sitting behind a desk all day, you may find it challenging to keep yourself mobile and active at work. Good news! You’ve found the right outlet to get rid of those “desk jobs blues”. With these few simple steps, you can increase your productivity and energy levels.
- Stand instead of sit. Standing for part of your workday is good for you. You will burn more calories and it’s beneficial for your posture. It allows for better blood flow throughout the body. On a conference call? Waiting on the microwave or the photocopier to make copies? Take a stroll or even do some lunges, squats or calf raises to tone up your muscles. Try even testing your balance by lifting a foot off the ground. This is a good way to engage your core without going into a heavy lifting (or grunting) session.
- Trade your chair for a balance ball. If you are going to sit, try using a yoga ball or balance ball. It will help you engage your core muscles in your back and abdominals. Just make sure the ball is tall enough so it does not cause any strain.
SIGN UP FOR OUR NEWSLETTER HERE!
- 90 degrees is perfect posture. When sitting at your desk, sit up straight, pull your shoulders back and away from your ears and engage your core to help you do so. To have an ergonomically evaluated workstation, set it up so that you will have less strain on your back, shoulders, hands, wrists and even your vision. Think 90 degrees. Have your feet flat on the floor with your knees and hips at 90 degrees. Furthermore, you may want to keep your mouse and keyboard where your wrists are straight and your elbows can stay tight to body.
- Stairs are your friend. Of course you don’t want to walk 15 flights of stairs. However, making an effort to take a few flights a day is better than not using them at all. Three to five flights of stairs per day can help battle the usual weight gain of one to two pounds per year. So take the stairs and ditch the elevator and escalator.
- Think 50:10! For every 50 minutes that you sit, stretch for 10 minutes. Try gently rolling your neck or shoulders, even your ankles and hips for a little stretch. This would also be a great time to take your eyes off that computer screen.
READ: The 10 Best Office Snacks
- Walk more. This can include a variety of things from parking your car further away from the office or taking a walk on your lunch break. Instead of sending that email or picking up the phone to call a co-worker, go desk chat. The goal is to get 10,000 steps per day for better health. A pedometer will keep you more accountable and aware of how sedentary you might be.
- Break up with the vending machine. Save money and cut calories by packing your own lunch. By limiting your intake of restaurant meals and processed foods you also cut down on sodium, sugar and fat. You are also less likely to give in to temptation and grab desert if you do not eat out.
- Drink more H2O. Drinking water throughout the day will keep you alert and hydrated. Water will also make you feel full and prevents premature hunger and cravings.
Or you can do what I do. Every hour, I do my happy desk dance. That’s just me wiggling in my seat and shimmying my shoulders.
Visit the BlackDoctor.org Fitness center for more articles.
