While an office job may appear to be convenient and secure, it negligently jeopardizes your health. Most workers suffer from illnesses ranging from chronic back pain and weight gain to horrid posture, eyestrain, and an increased risk of chronic disease. Fortunately, you can be healthy while having a desk job with some adjustments.
This article will explore practical ways to stay fit and maintain your energy levels and long-term health without compromising your work productivity.
Health Risks of Desk Jobs
- Sedentary Lifestyle
Sitting for extended periods will reduce the calories you burn, weaken your muscles, and slow your metabolism. Some studies suggest that sitting could even shorten your life expectancy, depending on other poor lifestyle choices. - Posture Issues and Back Pain
If you are sitting improperly, you neck could twist, and your spinal cord could misalign resulting in chronic lower back pain. - Eyestrain and Fatigue
Staring at a screen all day leads to digital eye strain (with headaches) and mental fatigue. - Weight gain/Low energy
For many of us, limited movement during the day leads to weight gain and reduced energy levels, which further reduces productivity.
Helpful Suggestions to Stay in Shape at a Desk Job
- Understand ergonomics in your workspace Adjust workplace ergonomics by changing your chair height so that your feet are flat on the floor. Adjust your monitor height to eye level. Maintain 90-degree angles in your elbows and knees. Use an ergonomic keyboard and mouse to reduce strain.
- Take Micro-breaths throughout the day Stand and stretch every 30-60 minutes. Set your phone or a timer as reminders or use a phone app. Even stretching and moving for 2 minutes keeps your circulation going.
- Do Some Desk Exercises You can work in some exercise as you don’t need a gym to move. Some of these desk exercises include Seated leg raises Shoulder shrugs Neck rolls Seated marching Chair dips (if you can)
- Walk When Possible Take your phone calls by walking. Use the stairs, avoid the elevators. Park far away from the office, or far away from your office door. Try to take at least 7,000-10,000 steps a day.
- Change Your Life with a Standing Desk or a Desk converter
Firstly, alternating your sitting and standing helps ease stiffness in your joints and improve circulation outcomes, but ultimately, you’ll burn more calories when you are active. - Put Your Best Nutrition Foot Forward while at work Pack healthy snacks (nuts, fresh fruits, yogurt). Don’t eat junk foods from vending machines. Drink more water as hydrate, versus soda to add sugar to your body. Be aware of portions during your lunch break.
- Stretch to assist with tension relief and increase flexibility These are some simple stretching maneuvers for tension relief: Chest opener stretch Seated spinal twist Hamstring stretches Wrist & Forearm stretches
- Take breaks to your advantage
Instead of scrolling through the
The long-term benefits of incorporating physical activity into your workday include:
Better posture and pain relief
Improved weight management
Increased energy and focus
Decreased stress and anxiety
Stronger immune function
Productivity and performance
Conclusion
Having a desk job does not mean that you have to lose your health. You can remain fit, full of energy, and productive by making some small, but consistent, adjustments to your day — better ergonomics, taking breaks, eating well, and generally exercising.
The secret is consistency. Start some simple habits, stick with them, and you, too, will experience health benefits for a lifetime while contributing to your career.