Millions of individuals sit at a desk for several hours each day. People who spend the most of their day sitting are more likely to develop significant diseases such as obesity, diabetes, and cardiovascular disease.
Many of these people are at risk of developing repetitive use injuries. Even if you spend most of your day sitting, it’s critical to be as active as possible. If you work at a desk all day, here are six simple methods to stay active.
Ride your bike or walk to work
Many folks who live close to their workplace receive their daily exercise by walking or biking to work. Even if it isn’t feasible to walk or cycle to work, you can incorporate some walking into your daily routine. Get off the train or bus a few blocks away so you can walk a portion of the route. If you are driving, park further away. A few easy tweaks can help you move more during the day.
Get rid of the chair
Standing at your desk will assist you improve your posture, circulation, and endurance. Start off slowly by standing for an hour or two at a time. Standing for several hours each day instead of sitting might also increase the number of calories you can burn.
Place your feet on an exercise ball
If you must sit, try an exercise ball. This will improve your posture as well as develop your abdominal muscles. Sitting on an exercise ball compels one to sit up straight. While exercise balls come in a variety of costs, many may be purchased for less than $30. A physical therapist can advise you on the type and size that will be most comfortable for you.
Meet your coworkers in person
Make an effort to see someone in person instead of texting or sending an email every time you need to interact with a coworker. Even in a small office, getting up to walk somewhere many times a day can make a major difference in your activity level. Make a habit of walking 5 minutes every hour if you want to be more specific about how much activity you’re getting in. That equals to 35 to 45 minutes of walking per day during a typical workday.
Take frequent pauses
Take the time to stand, stretch, and move around, even if it’s just near your desk. A qualified physical therapist can help you create a basic stretching regimen to do throughout the day. Physical therapy could be exactly what you need to get you going again. It’s critical to have your fitness level assessed so that a professional can design the optimal stretches for your specific needs.
Visit a physical therapist
Even if you exercise regularly, sitting at a desk for hours each day can be very taxing on your body. Individuals who work in an office are most likely to suffer neck pain. Long durations of sitting can lead to bad posture as well as back and hip problems. A physical therapist can design an exercise regimen that fits into your hectic schedule.