Most of us have sedentary jobs, and many of us work in offices.
Unfortunately, spending long stretches of time sitting throughout the
day is considered sedentary and has been shown to increase metabolic
risk and mortality, even in normal weight and otherwise active people.
We all know sitting at a desk for hours every day can have a negative
impact on our health and our waist line. Many people who work long hours
in an office use their jobs as an excuse as to why they can't reach
their fitness and physique goals. In fact, a job requiring you to sit or
stand for extended periods of time can actually be harmful to your body
and cause muscle pain, weakness and increase the rate of mortality.
It’s time to get up and move, for yourself and for your health. Here
are some ways to incorporate fitness into your work day, and these
practical tips also helps to reduce your desk time and improve quality
of life at the office.
FITNESS TIPS FOR THE SEDENTARY WORKERS
Always Eat Breakfast
Studies have shown that workers who eat breakfast have better
concentration than those who only drink coffee in the mornings. Eating a
good breakfast will control hunger and energy during the day. Skipping
this important meal will leave you starving by lunch making you prone
to making unhealthy food choices and wreck your metabolism. In addition,
those who eat breakfast tend to eat less during the day than those who
do not, and thus more easily avoid gaining weight.
Bike, Public transit or Walk to Work
Biking to work is of course ideal. Also a sound pick for those within
close proximity to their workplace and a bit faster. If you live close
to work, this can provide much of the drill you need each week, and you
arrive at work feeling more energized and having been exposed to fresh
air. If you have to drive, park at the far end of the lot so you have to
walk further to the building.
If you need public transportation to work, Get off the bus or train a
few stops ahead of your normal stop and walk the rest of the way to work
or home. If mass transit isn't an option, find a distant parking spot
so that you walk for a few minutes before and after work.
If you live close to your workplace, this could be a good option. Plan a
safe route with plenty of sidewalks and well lit areas. Take walks
throughout the day to keep your blood flowing and reap the mental
benefits of walking. You find regular walks also keep your mind active
and improve your focus during a long work day. Plain old walking
provides a surprising amount of health and mind benefits such as
lowering our resting blood pressure, reducing obesity, and improving our
working memory.
Use the Stairs
Why depend upon in a stuffy box when you could get a little exercise?
We're not suggesting starting on the ground floor and showing up sweaty
to your 10 a.m. meeting after slogging up 12 flights of stairs, but
establish a commitment to walk rather than calling for the lift for
anything under three to five flights depending on your fitness level.
Take the stairs instead of the elevator. If you work in a high-rise, get
off a few floors early and take the stairs the rest of the way. Try
doing this everyday when you get to work and it will become easier and
easier. It sounds cliché, but taking the stairs really is a fantastic
way to be more active and most of us still don’t do it. You could burn
an extra 20-40 calories per day with just one flight of stairs.
Bring a healthy lunch and snacks from home
Rather than eating in the cafeteria, make a healthy lunch at home and
sit outside when eating it. Pack a portable lunch or snack i.e. a
burrito, a sandwich, a smoothie, fresh fruit and nuts. Instead of
eating sugary snacks from vending machines, bring fruit and nuts and
snack on them. Take a walk outside of the office to a nearby park bench
or under a shady tree and enjoy your meal/snack there.
Prepare for Snacking
When you need a little pick-me-up at work, instead of turning to the
vending machine snacks, plan ahead with healthier alternatives at your
desk. Make sure you have a healthy, calorie-controlled lunch made up of
nutrient-dense foods, and keep your desk drawer well-stocked with
snacks. Nuts, seeds, dried fruit, tinned fish and jerky will all last a
long time without being refrigerated. Keep a stash of healthy snacks
like pretzels, crackers, fiber bars, or fat-free puddings in your desk.
At the start of each week, bring in a five-day supply of cottage
cheese, milk, fresh fruit and vegetables, deli meats and any other
healthy perishable goods you can snack on, and leave them in the office
fridge.
Don't Fall off your Shoulders
Don't forget your neck, shoulders, and arms are a critical part of good
posture habits, and all of them are affected by desk posture. Adjust
your chair to fit your body and sit with your feet flat on the floor.
Position your computer monitor at eye level and your keyboard at elbow
level, so that your wrists are straight when you type. Move your whole
arm when you use the mouse, not just your wrist.
This also helps you see straight forward without requiring downward head
tilt, which often precedes the remainder of the upper thoracic into a
slumping pattern – especially if you’re not vigilant and you’re prone to
lapsing back into bad habits. Using good posture while sitting and
standing can reduce stress in your neck, shoulders, and back, (that are
so common among the cubicle crowds) improve organ function, and
strengthen your all-important core.
Visit Your Co-Workers
Instead of calling a coworker, emailing, or sending an instant message,
get up and walk to the desk or office of the person you need to speak
to. Some things are better said in person anyway. This is a comfortable
way to assign a few more stairs into your day and unchain you from your
desk, and prepare your face known more about the office.
Take a Stand
Standing uses more muscles and burns more calories than sitting. Your
body burns approximately 100 calories as hour just by standing. So,
train yourself to stand whenever you talk on the telephone and pace
during staff meetings if your boss will allow it. Start having
walk-and-talk meetings with your co-workers, and get out of the
conference room. Take your smart phone with you to take any notes you
may need.
Take frequent short breaks
Studies have shown that taking micro-breaks (getting up from your desk
and moving around every 15 minutes or so) can be more valuable than
taking a longer break only once a day. Set a timer for 45 minutes and
work non-stop. When the 45 minutes are up, take a break for 15. Instead
of surfing the web or chatting in the break room, go outside and take a
leisurely 15 minute stroll (unless of course you have a job where your
boss expects you to be at your desk every minute). Taking frequent
breaks isn’t only good for your brain; it can also be good for your
body, too. Doing your walk outside will also reduce stress, keep you
mentally sharp, and even boost your testosterone.
Use your Lunch Break
Use a portion of your lunch break to get up and go for a walk. Many of
us get so accustomed to eating at a desk that we forget we're supposed
to be taking a break to eat and instead continue to check email while
polishing off a sandwich. After you eat, use the remaining time you have
to go on a walk, whether it’s for five minutes or 15. Instead of just
staying seated during your lunch break, use this time to move freely. Is
there a gym close by? Increasing your time outside in the fresh air
will also improve your mood versus staying inside all day. If you are
going out to eat, why not recommend somewhere everyone can walk to?
Think beyond a lunchtime workout
Getting 1 hour of exercise in the middle of the day is better than not
doing anything, but that still leaves 7 hours of sitting during the
workday. But if you take a brisk, 15-minute walk in the afternoon,
you'll be far more productive in your last 2 hours. If you're worried
that you don't have time for a walk, you may be surprised that you get
your work done more quickly afterwards.
Work those tri’s before and after lunch by cranking out a quick set of
15 dips when you leave for and return from lunch. Just place your hands
on your chair and walk your feet out in front of you. Lower yourself
until your arms form a 90 degree angle and then press up. Repeat 14 more
times.
Make trips away from the desk
Assist your company promote its employees to be more physically active
without suggesting that they install treadmills at every workstation.
Move trash cans out of cubicles to make people walk to throw out
garbage. Relocate water coolers by windows, where people will want to
congregate. Utilize a small water cup or coffee mug so you accept to
make trips to fulfill it. Send that document to a farther printer to
produce a few more steps in your day. Use a farther copier. Skip the
coffee place right next doorway to your office or the one right in your
building. If you have the time walk a little further for your caffeine
fix. Try the place a block away so you fit in a few more steps before,
during or after work.
Don’t forget about fresh air
Offices can often be stuffy and under-ventilated. If possible, open a
window near your desk. If not, be certain to require occasional breaks
outside the building, even if only for short periods of time. Walk
around your building on your break or during lunch hour.
Do some Deskercises
Do some exercises at your desk throughout your day like Kicks, Marches,
Heel-toes, and Shoulder rolls. You may not be able to jog or do push-ups
at your desk, but you can certainly stretch and release tension from
your arms, neck, shoulders, and fingers.
No comments:
Post a Comment