The typical office worker spends anywhere from 6 to 9 hours a day sitting at a desk, which accounts for 65% to 75% of their total working hours. And while this may seem quite okay, studies have found that prolonged sitting actually carries a wide array of risks. These include slowed metabolism, posture problems, circulation issues, mental fatigue, and even a higher risk of chronic diseases like obesity and diabetes. It is no wonder that people have come to think of sitting as being just as harmful as smoking, as both these habits can negatively impact our health. Luckily, just like people can quit smoking, you can also reduce your sitting time. Let us show you how.
How to Remain Active While At Work
Many times, when it comes to our health, we wait until things fall apart before we start trying to plug the holes. But have you ever noticed that this is not the case with machines we consider vital? Take airplanes as an example. Mechanics do not wait for plane engines to fail during flights. Instead, they perform regular checks between flights to ensure that all parts are working correctly, and rely on organisations like Magnetic Enginestands, available at https://magneticenginestands.co/engine-stands-types, to provide the necessary equipment to run the vital checks. This way, they are never caught by surprise.Â
If we can take this much care of inanimate objects, why not do the same for our bodies? Here are some maintenance checks you can perform while at your desk.
Take Short Breaks
Most office workers sit for one to three hours before they think of taking a break. But the longer that you remain seated, the more that you run the risk of problems such as joint stiffness and poor blood circulation. To avoid this, set an alarm to remind you to take a 3 to 5-minute break every 30 minutes to an hour spent sitting. You can use this break to stand up, stretch your legs, use the washroom, or refill your water bottle. This way, you reduce muscle tension and ensure your blood flows optimally.
Do Desk Exercises
Working a desk job often amounts to a sedentary lifestyle. And if you are not proactive in finding ways to get some movement in, you can end up quite unfit, which is not only bad for your posture but also your overall health. Luckily, you do not even need to leave your desk to work out, as you can try the following exercises right from your office:
- Leg lifts;
- Shoulder rolls;
- Body stretches;
- Calf raises;
- Jumping jacks.
These are just a few simple exercises you can incorporate into your breaks to help you build strength and flexibility without falling behind on your deadlines.Â
Get a Standing or Adjustable Desk
Working long hours is not the issue per se, but the prolonged sitting is. So, how can you remain productive at work without putting your health at risk? Experts have found that the answer lies in getting a standing or adjustable desk. This setup allows you to alternate between sitting and standing, enabling you to stay put without straining your muscles or causing blood to pool in your lower limbs. However, even with a standing desk, breaks are still important, so be sure to schedule them into your workday.
Be Active Outside Work
Your health is the accumulation of all your choices. So, given that working a desk job does require you to sit for extended periods, you need to figure out other ways to remain active when you are not at work. These include:
- Using alternative transport, such as cycling, to get to work;
- Choosing to park far from the office so you can walk;
- Taking the stairs instead of the elevator;
- Joining the gym or a group sport.
By building activities into your daily routine, you can offset the harmful effects of long hours of sitting.
