Movement is essential for a healthy lifestyle. The World Health Organization reports that 65 to 85% of people around the worldhave a sedentary lifestyle. This is a scary thought when you consider that 2 million deaths each year can be attributed to inactivity.But when you work a sedentary job, it can be hard to find ways to incorporate more physical activity into your day. Here are a few ways to keep it moving, even in a desk job.
Standing desks aren’t just a fad. They can also play a big role in staying active, even in a sedentary job. Standing burns more calories and works more muscles than sitting, which can have a cumulative effect over time.
For one-on-one work meetings, see if you can take a walk instead of sitting in a conference room. As a benefit, movement can stimulate ideas, letting your brain have freedom for creativity while your body is occupied with movement.
You can do a lot with resistance bands and ankle weights, even while you sit in a standard desk chair. Try weighted leg lifts while you answer emails, and bicep curls while you take calls.
Make an effort to get up and make a quick circuit around the office once every hour. Even if it’s just to fill a water bottle or run to the restroom, moving regularly will help with blood flow, potentially reducing the risk of clots, too.
Sometimes it makes sense to pick up the phone to call a nearby coworker with a question. But whenever you can, make the effort to stand up and walk over instead. It lets you get in some movement while getting work done.
On your way in and out of work, or as you move through the office, take any chance you can to take the stairs. See if you can get your heart rate up, and work those climbing muscles.
When you do need to get up, you can choose to maximize movement. If you have more than one option for where to take your bathroom break, choose the restroom that’s farthest away. This will give you a few more steps in your day that add up over time.
Another tool for working out while at your desk is an under-desk bike. You’ll see low options that fit at your feet as you sit or even whole desks built with a stationary bike as the seat.
If you’re often on the phone for your job, see if you can take advantage of Bluetooth headphones or speakerphone to pace while you talk. That lets you move while you’re being productive.
If your options for movement are limited while you work, make the most of your breaks. Take a walk at lunch, go for a bike ride, or even set up a gym session or sign up for a nearby workout class.
When you lead a busy life, it can be difficult to find time for health. But CHP can help. From preventative care to mental health services and assistance getting access to insurance and other programs to cover medical costs, you can get support from CHP. Contact the clinic closest to you for an appointment.