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What exercises can you do if you have an office job?

You’re probably aware that being inactive might have a negative impact on your health. It raises the risk of cancer, heart disease, type 2 diabetes, obesity, premature death, and other diseases. But, with a little regular activity, you can counteract these lethal effects, and it’s not that tough. If you work a sitting job and are stuck behind a desk all day, keep reading to find out how you can stay active and get your daily dose of exercise to stay fit and healthy.

Perhaps nutrition, physical inactivity, and weight are all interconnected, eventually leading to a variety of health problems. According to growing research, a sedentary lifestyle increases the risk of some malignancies, including breast cancer, colon cancer, womb (endometrium) cancer, and others.

So, how much exercise do you require on a daily basis?

In general, it is advised to engage in at least 150 minutes of moderate-intensity activity every week. However, most people fall short of these expectations.

According to the studies, if you sit for an average of eight hours per day, you should aim to exercise for one hour every day. Individuals who sit for 6 hours or less each day should strive for 30 minutes of activity every day, according to the study. Not sure what activity is ideal for you or how to incorporate fitness into your hectic schedule?

Exercises or activities you can do if you work at a desk

The good news is that you don’t have to participate in sports or go to the gym every day. There are numerous methods for incorporating exercise into your daily routine, even when you’re pressed for time at work. 

Here are a few pointers to help you incorporate more exercise into your daily routine while avoiding the harmful consequences of prolonged sitting:

  • Take a vigorous walk at lunch or after dinner.
  • Get up to take phone calls.
  • Take the stairwell.
  • Perform some stretches at your workstation.
  • Instead of sending an email or text message, go to your colleague’s desk.
  • Every 30 minutes or so, go to the restroom or break room.
  • Consider purchasing some office-friendly workout equipment.
  • Park your vehicle a few blocks away from your office/apartment.
  • When you’re at home, spend time with your children or pets.
  • Spend a few minutes (5-10 minutes) meditating, doing yoga, or doing breathing exercises.

Most individuals find 30 minutes of exercise daunting, but you can spread your activities out throughout the day without disrupting your routine. Take a walk around your house to start your day. Try to incorporate more activity throughout the day to ensure that you get your one hour of exercise every day.