“Sitting is the new smoking!” We are getting heavier and sicker simply by working 9-5 at a desk job. Our physical movement throughout the day is at a minimum. We are constantly sitting at work, at home, and even while we commute.
Trying to stay healthy while working at a desk job can almost feel impossible if you are constantly focusing on the 8-hour time stamp. It is actually not as hard as you may think. All it takes is a little bit of your time and commitment.
Here are 7 ways to stay fit while working at a desk job:
1. Walk
According to a study, a healthy adult should take an average of 10,000 steps per day. Find every and any excuse to walk. Skip the elevators and take the stairs. Walk or cycle to work if you live nearby. If your office is far from home, park your car in the farthest spot from your office and – you guessed it – walk.
2. Deskercise
A new study shows how treadmill desks called Walkstations are improving workers’ long-term health and boost productivity. While this is not for everyone, you can discreetly exercise under your desk by simply lifting your legs up and down as if in a running motion and pumping your arms. It will keep you healthy and in shape while meeting deadlines.
3. Don’t skip your lunch break
Lunch breaks are becoming close to nonexistent. Only a handful of people take actual lunch breaks away from their desk. Even a short walk from your desk to the lunch room will give a much-needed stretch to your body. Eating on a schedule will also keep those hunger pangs away which often leads to overeating.
4. Practice mindful eating
Eating in a rush is just as bad as skipping your lunch because it will lead to indigestion and bloating. Take the time to really savor the food you are eating. This will not only take your mind off the deadline you are frantically working on, but also reduce the portion of food you take.
5. Stay hydrated
The National Academics of Sciences, Engineering, and Medicine claims that the average recommended intake of water for men is 3.7 liters, and for women, it is 2.7 liters. Besides helping you lose weight and stay young, there are so many benefits to drinking water. Make sure to drink your water around your meals because drinking water with your meals will dilute the digestive juices in your stomach.
6. Swap your comfy chair for a stool or exercise ball
Office chairs sure are comfy, but they lead to bad posture and strain your back and spine. Using a stool or exercise ball will encourage you to sit erect and not depend on a back support. Try sitting on an exercise ball to work out your back muscles and abdominal while improving your posture.
7. Take your gym clothes to work
Ana Plenter, personal trainer and fitness coach from Build My Body Beautiful shares the concept that leaving your gym clothes in places where you can see them will encourage you to workout. Even if you don’t have a gym membership, you won’t want to exercise in your work clothes. You can also change into it after work and take a long stroll in the park or just go grocery shopping.