How To Stay Active With A Desk Job
March 2, 2021
March 2, 2021
The Covid pandemic has impacted everyone, including myself. Since November of 2020 I have been working remotely from home. Some will say “that’s great!”. However, with working from home comes long hours of sitting at a desk and being indoors. Sure, I’ll get up from the desk every now and then, but definitely not as much as I did when I went to the office. Finally, I decided that enough was enough, and I needed to find ways to stay active with a desk job.
So, if you’re working remotely like me, or if you are in an office all day, these 4 tips are for you. Make sure and read until the end! The last tip is one of the most important, and should be implemented inside and outside of the office!
Put It In Motion
When we sit for long periods of time it can cause tightness in the hips, back pain, and a general feeling of tiredness from being in the same position.
The tips below will give you more energy, increased productivity, and better concentration. They are super simple to follow, and are guaranteed to make you feel more active throughout your work day.
Without further ado, let’s MOVE on to the tips! (see what I did there?)
Tip # 1: Move On The Hour
Take a walk to the water cooler or the break room, grab some coffee or a snack. Go over and talk to your coworker in the next cubicle or office. Wherever you choose to go, be sure to do it every hour.
Set a timer on your phone as a reminder to get up from your chair and away from your desk for even 5 minutes. You will come back refreshed and ready to keep working.
When we move our bodies, it helps to get our circulation going, increases our heart rate, and stretches out our muscles.
When we sit for long periods of time our bodies will feel it! Being too sedentary can come with aches and pains, feelings of fatigue, and it can even pose a risk of blood clots.
So, make moving throughout the day a priority for yourself and stick to it by doing the following:
- Make movement a daily habit
- Set a timer for every hour
- Commit to staying active
Tip # 2: Do Chair Exercises & Stretches
Although you’re in a chair and at a desk all day, there are still exercises and stretches that you can do that are not only beneficial, but simple, and don’t take a lot of time. This is a great way to get your heart rate up, and to stretch out your legs and hips!
- Bring one knee slowly towards chest
- Slowly lower leg back down
- Repeat with the other side
- Complete 20-30 times total
- Place your hands on a chair or desk and get into a high plank position
- Don’t let your hips sag
- Lower body by bending at the elbows and bring chest to desk
Standing Toe Touch
- Take a deep breath in while you bring your arms straight overhead
- Exhale and slowly try to touch your toes while keeping your legs straight
- Repeat 10-15 times
- Sit with a straight back, shoulders down
- Feet flat on the floor
- Knees at a ninety degree angle
For more on posture, check out coach Cathy’s article here – Why Good Posture is Your Friend For Mobility
Tip # 3: Walk During Your Lunch Break
Get outside and soak up some vitamin D! Bring a coworker with you for some company. 15 minutes of brisk walking a day will help you stay alert and focused for the remainder of the work day.
Studies have shown that walking during a lunch break can boost concentration, productivity, and happiness. So go ahead and get outside! You won’t regret it.
Vitamin D is so beneficial, and can help promote better mood, helps to regulate the absorption of calcium, and assists with reducing the risks of heart disease.
Getting outside during your lunch break will help break up the monotony of the work day, as well. You will return to your desk refreshed and renewed!
Speaking of walking, let’s talk about my next tip for staying active with a desk job.
Tip # 4: Take The Long Way
When you get to work, park in the furthest spot from the building.. This will help you get those steps in before you get to work, and once the work day is done. It’s an easy way to burn extra calories, and can really add up! You can burn an extra 10 calories every time you walk from your car to the office.
Another way to add in steps throughout the work day, is to use the bathroom that is furthest away from your desk. Think of how many times you use the restroom in a day!
In fact, anytime you get up from your desk, whether it’s to go to the printer, get supplies, or going to a meeting, take the long way. If there are stairs in your office, even better. Keep on moving and keep on adding steps.
There you have it, four tools to throw in your toolbox to help you stay active with a desk job. Implementing these will make all the difference! To recap: :
- Move away from your desk frequently
- Do some exercises and stretching at different times of the day
- Get outside during your lunch break for some sun and fresh air
- Take the long way, and easily burn some extra calories.
Following these tips will help you to experience increased mental clarity and more energy, while decreasing feelings of fatigue. Who knows, maybe your work day will go by a lot quicker!
Small Steps, Big Results!
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Danielle lives in mid-coast Maine after growing up in Boston, MA. She’s a nursing school graduate, and is currently working towards becoming a certified grief counselor. She also has her personal training certification through ASFA.
Danielle has run multiple half marathons, and has even completed 2 full marathons, including the Boston and Des Moines marathons.
Danielle loves to create a comfortable, fun, and relaxed environment in the gym, and is dedicated to making a positive impact on others, and helping people feel good about themselves while reaching their goals.