5 Ways to Stay Physically Active at Your Desk Job
We all know that sitting at a desk all day isn’t the most physically active thing we can do. In fact, according to some experts, too much sedentary time can lead to some serious health problems down the road.
So what’s an office worker to do?
If you have a desk job, it’s important to find ways to stay physically active throughout the day. And no, you don’t necessarily have to join a gym or start working out for hours every day.
There are plenty of small things you can do that will add up and make a big difference in your overall health and well -being.
Table of Contents:
Get Up and Move Every 20 Minutes
Invest in a Standing Desk
Take a Brisk Walk During Your Lunch Break
Use the Stairs Instead of the Elevator
Stretch or Do Some Light Exercises Throughout the Day
FAQs in Relation to How Can I Stay Physically Active With a Desk Job?
How can I stay active while sitting at my desk?
How do you live an active lifestyle with a desk job?
How much exercise do I need if I have a desk job?
Conclusion
Get Up and Move Every 20 Minutes
Staying physically active is important for overall health and wellness, and it can be especially challenging if you have a desk job.
While you may not be able to get in a full workout at your desk, there are some things you can do to stay active throughout the day.
One easy way to stay active is to set a timer and get up and move around every 20 minutes. This can be as simple as taking a quick walk around the office or doing some stretching exercises at your desk. If you need suggestions on best stretches for office
Just getting your body moving can help increase your energy and alertness, and it can also help reduce stress.
Key Takeaway: It's important to stay physically active throughout the day, even if you have a desk job.
Invest in a Standing Desk
It seems like every day, another study comes out linking sedentary behavior to an increased risk of disease.
And while we can’t always control our work environment, there are things we can do to offset the effects of a sedentary lifestyle – like investing in a standing desk.
If you’re thinking of making the switch to a standing desk, or are already using one, there are a few things you should know to make the most of it.
First, it’s important to realize that a standing desk is not a “magic bullet” that will automatically make you healthier.
Just like with any other type of exercise, you need to be intentional about how you use it in order to see results.
Here are a few tips to help you get the most out of your standing desk:
1. Start Slow.
If you’re not used to standing for long periods of time, it’s important to ease into it. Start by using your standing desk for just a few minutes at a time, and gradually increase the amount of time you spend standing each day.
2. Move Around.
Just because you’re standing doesn’t mean you have to be stationary. In fact, one of the best things about using a standing desk is that it gives you the opportunity to move around more throughout the day.
So take advantage of it! Every few minutes, take a quick walk around the office or do some simple stretches to keep your body moving.
3. Use Proper Posture.
While standing desks can help reduce the risk of some health problems, they can also cause new problems if you don’t use them correctly. Be sure to maintain good posture while you’re standing, and take breaks often to stretch and move your body.
4. Make It a Habit.
Like with any new healthy habit, the key to making standing desks a part of your routine is to be consistent. Once you find a desk and setup that works for you, make a commitment to using it every day.
If you have a desk job, investing in a standing desk is a great way to offset the health risks associated with a sedentary lifestyle. Just be sure to use it correctly and make it a part of your daily routine.
Key Takeaway: To get the most from a standing desk, start slow, move around, use proper posture, and make it a habit.
Take a Brisk Walk During Your Lunch Break
Can I stay physically active with a desk job?
It's a common question with a not-so-common answer. The truth is, it depends on the person and the job.
Some desk jobs are more active than others, but there are ways to make any desk job more active. One way to stay active at your desk job is to take a brisk walk during your lunch break.
This doesn't mean you have to walk for miles; a 20-minute walk is enough to get your heart rate up and get some fresh air. If you can't get away from your desk for a walk, try standing up and moving around for a few minutes every hour.
Other ways to stay active at your desk job include:
Taking the stairs instead of the elevator.
Park further away from your office so you have to walk further.
Set a goal to walk a certain number of steps each day.
Invest in a standing desk or a treadmill desk.
Staying active at your desk job is important for your physical and mental health. It can help you maintain a healthy weight, improve your mood, and reduce your risk of heart disease and other chronic conditions.
Key Takeaway: It's important to stay active at your desk job to maintain your physical and mental health.
Use the Stairs Instead of the Elevator
The average office worker spends about eight hours a day sitting at a desk. That’s a lot of time to be sedentary!
And, if you’re like most people, you probably don’t get a lot of exercise outside of work.
So, how can you stay physically active with a desk job?
One simple way is to take the stairs instead of the elevator. It may not seem like much, but climbing a few flights of stairs every day can make a big difference in your overall fitness.
And, it’s a great way to get your heart rate up and get some extra steps in, even if you can’t leave your desk for a long walk or run.
Stretch or Do Some Light Exercises Throughout the Day
Yes, you can stay physically active with a desk job! It is important to take breaks throughout the day to stretch or do some light exercises.
This will help increase your energy and productivity levels.
Here are some tips:
Get up and move around every 30 minutes. Take a walk, do some jumping jacks, or just stretch your arms and legs. If you have a standing desk, use it! Or, try a balance ball instead of a chair. Take the stairs instead of the elevator. Park further away from your office or destination. Use your lunch break to go for a walk or run. Join a sports league or take up a new active hobby. Staying active doesn’t have to be a chore. Find activities that you enjoy and make them a part of your daily routine.
FAQs in Relation to How Can I Stay Physically Active With a Desk Job?
How can I stay active while sitting at my desk?
There are a few things you can do to stay active while sitting at your desk:
1. Get Up and Move Around Every 20 Minutes or So.
Even just a quick walk around the office will help get your blood flowing and keep your energy up.
2. If Possible, Try to Stand While Working.
Whether it’s using a standing desk or just propping your laptop up on a stack of books, standing for even part of the day can make a big difference in how active you feel.
3. Make Sure to Take Breaks for Stretching or Light Exercises Throughout the Day.
Taking just a few minutes to stretch your arms and legs can help prevent stiffness and keep you feeling more alert. Yoga is a great activity for stretching and reducing stress. Chair yoga is a great option for desk workers.
How do you live an active lifestyle with a desk job?
There are a few things you can do to stay physically active with a desk job. First, try to get up and move around every hour or so.
Take a walk around the office, do some stretches, or just stand up and move around for a few minutes. Secondly, try to incorporate some physical activity into your daily routine outside of work.
This could mean going for a walk or run in the morning or evening, taking a yoga class, or playing a sport on the weekends. Finally, make sure to eat healthy and stay hydrated throughout the day to keep your energy levels up.
How much exercise do I need if I have a desk job?
You don't need to do much extra exercise if you have a desk job, as long as you are physically active throughout the day. Taking regular breaks to walk around or stretch will help keep your body moving and prevent stiffness.
Conclusion
1. Get Up and Move Every 20 Minutes or So.
Even if it’s just for a quick walk around the office or some simple stretching, getting your body moving will do wonders for your energy levels and overall health.
2. Invest in a Standing Desk (or Try DIY-ing One).
Standing desks have become increasingly popular in recent years, and there’s good reason why. Not only does standing burn more calories than sitting, but it also helps improve posture and can reduce back pain.
If you can’t swing a standing desk, no worries – simply prop your laptop on top of some books or boxes to raise it up to eye level so you don’t have to hunch over while working.
3. Take a Brisk Walk During Your Lunch Break (or Whenever You Can Sneak Away From the Office).
Getting fresh air and some exercise will help clear your head and give you an extra boost of energy for the rest of the day.
4. Incorporate light movemet such as chair yoga into your day. At Vibrant Yoga, we come to your place to work to offer yoga sessions to you and your team. We use chair yoga, breathing exercises and meditation to leave you leaving refreshed and motivated to be productive.
Vibrant Yoga is based in Chicago and serves the Chicagoland area as well as virtually anywhere with practical tools and guidance to individual wellness for a healthier lifestyle. We offer on-site & virtual yoga, meditation & wellness workshops to individuals and companies. We envision a world where every individual, employee, and business owner has the freedom and resources to maintain vibrant health that positively impacts their mental and physical well-being.
