Around the US, more and more people are living inactive lifestyles as people are leaning toward TV, video games, scrolling on social media and lounging around. Not only that, but jobs that require you to be at a desk all day pushes more people into that sedentary lifestyle, voluntarily or not.
Being able to incorporate physical movement into your life so you can stay active with a desk job is not as hard as it seems but requires more conscious efforts and small habit changes.
Staying active throughout the day helps reduce health risks, keeps your body more limber, energized and strong. There are a ton of creative ways to stay active with a desk job and avoid that sedentary lifestyle.
Negative affects of living a Sedentary Lifestyle
Physical inactivity and sedentary movement over the course of your life causes many health risks. A sedentary lifestyle is one that consists of sitting and laying with little physical active and movement.
How does having a sedentary lifestyle affect your body?
- Less calories are being burned throughout the day
- Losing muscle and strength
- Your immune system may drop
- Poor blood circulation
- Your metabolism slows down
- Bones may get weaker and fragile
- Your body may be more inflamed and bloated
We are meant to be active. Overtime, inactivity will start to feel normal. This is your body adjusting to this lifestyle and your health beginning to deteriorate.
What are the health risks that are caused by a sedentary lifestyle?
- Obesity
- Heart disease
- Metabolic syndrome
- Type 2 diabetes
- Cardiovascular disease
- Osteoporosis, bone deterioration
- Feelings of depression and anxiety
- Stroke
- High blood pressure
It is super important that you live an active lifestyle in order to maintain proper health.
Having a desk job puts you are risk of living a sedentary lifestyle, however, there are a ton of things you can do in order to avoid that and give your body what it needs to remain active and healthy. Staying active with a desk job doesn’t have to be hard. There are simple things you can do it add movement into your days.
12 Ways to Stay Active with a Desk Job
Staying active with a desk job might not be as hard as it seems and you might be surprised at how much physical active and movement you can squish into your work day without even noticing. Here are 12 ways to stay active with a desk job.
1. Park Further Away
Parking further away when you go to work or run errands is a great way to get more steps. It may not seem like a lot but eventually, small differences and details like this add up.
2. Exercise/workout
Obviously, one of the most traditional ways to stay active is to workout or exercise regularly. With a desk job, there isn’t as much opportunity to be active during work. Working out either before or after work will give you great results and keep you healthy.
3. Stand up each hour
Don’t forget to takes breaks. Sitting for 8 straight hours is not ideal for anyone. Getting up at least once every hour will help prevent your joints and muscles from getting stiff and will keep blood flowing through your body. Not only that, but an hourly stretch break will keep you more focused and energized throughout the day.
4. Get an exercise ball
Getting an exercise ball is a GREAT way to stay active with a desk job because you can actually use it while sitting at a desk. Bouncing on the ball while working uses a ton of leg muscles and balancing in the ball is great for those core muscles.
If you have the ability to use an exercise ball at work or work remote, this is one of the funnest and easiest ways to stay active with a desk job.
5. Walk around while on the phone
Many people, including me, do this subconsciously. I like to pace while I’m talking on the phone. But what if I told you that pacing is a good thing; at least in the form of staying active. It is a great way to increase your step count and limit time sitting down.
6. Take the long way back to your desk
This is another small detail that can make a difference in the long run. If you take a longer route back to your desk when you are printing something, getting water, using the restroom, or talking to a colleague, those extra steps will eventually add up.
7. Start the morning with yoga or stretching
Sitting at a desk all day can lead to poor pasture and back problems. Starting the morning with some stretching or yoga will help relieve tension and promote good pasture.
8. Walk on the treadmill during breaks (Remote)
These days, many desk jobs have gone remote and more and more people are working from the comfort of their home. This also means other benefits such as the ability to have a treadmill in their office or to go for a quick walk during breaks.
9. Get a dog
I’m serious about this one. I know it may seem silly but getting a dog will keep you active. Dogs require regular walks and time to play. Getting a dog will help you stay active when you are not at work and away from the desk. And if you have a dog, take them on long walks to the park or around the block.
10. Join a sports club
If you don’t like going to the gym or working out but still want to stay active, join a sports club. Especially if you live a bigger city, they offer a ton of recreational sport organizations that get together and have fun competitions and games. Sports are a great way to stay active even for adults.
11. Go on a hike
If you live near mountains, hiking is a great way to stay active. You will get some fresh air and a great view.
12. Go swimming
Although this is more of a summertime activity, going swimming or doing some laps burns more calories than you think. Swimming is also great for you joints and good for any age.
Although it feels like having a desk job limits how much activity and movement you can get in a day, you just have to be creative and find things that are appealing to you. Staying active with a desk job isn’t impossible and can be actually pretty easy.
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