Working Out Isn't Enough: Advice for Desk Workers
We've all been there. You sit down at your desk to start working on a project and before you know it, hours have passed and you haven't moved from your spot.
Or maybe you're so focused on getting things done that you forget to take breaks throughout the day. Whatever the case may be, spending too much time being sedentary is not good for our health.
When we are inactive for long periods of time, our bodies begin to shut down certain systems that aren't necessary for survival in that moment. For example, blood flow slows down and muscles atrophy from disuse.
This can lead to a host of problems including:
Weight gain or obesity
Diabetes
High blood pressure
Heart disease
Stroke
Cancer
Depression
So what can we do to avoid these dangers?
The first step is to be aware of how much time you're spending being sedentary. Make an effort to take breaks throughout the day, even if it's just for a few minutes at a time.
Stand up and stretch, go for a walk around the block or take the stairs instead of the elevator. Every little bit counts!
Additionally, try to incorporate more activity into your everyday life outside of work. Take up a new hobby that gets you moving, join a sports team or simply make it a point to go on walks with friends or family members regularly. What I noticed works for me is when I make dinner, I move around a lot AND eat healthy, so double win!
By making small changes in our daily lives, we can greatly reduce our risk of developing serious health problems down the road.
Key Takeaway: Spending too much time being sedentary is dangerous to our health and we should make an effort to be more active throughout the day.
The Benefits of Incorporating Yoga into Your Workout Routine
If you're like most people, you probably spend the majority of your day sitting at a desk. And while working out is important for overall health and fitness, it's not enough to offset the effects of all that sitting.
That's where yoga comes in. Yoga has many benefits that can help improve your overall fitness routine.
Incorporating yoga into your workout routine can help increase flexibility, build strength, and improve balance. Additionally, yoga can help reduce stress levels and promote relaxation.
So why not give it a try?
At Vibrant Yoga, we offer private one on one beginner-friendly sessions in the comfort of your own home anywhere in the Chicagoland area - so there's no excuse not to!
Sitting all day can take a toll on your health - but working out isn't enough to offset the effects. Try yoga to increase flexibility, build strength, and reduce stress. Click To Tweet
How to Get Started with Yoga
How to Get Started With Yoga.
Assuming you're starting from scratch, there are a few things you'll need before your first yoga class:
Comfortable clothing that won't restrict your movement.
A mat or towel to practice on.
Water to stay hydrated
You might also want to have a strap or block handy for some of the poses we'll be doing. Now that you've got the basics covered, it's time to find a class!
There are plenty of options out there depending on your schedule and location - many gyms offer classes, or you can look for studios in your area. However, if you feel uncomfortable starting yoga in a public yoga studio, give us a call. We come on-site to you anywhere in the Chicagoland area for private one on one and group sessions.
If working out isn't enough, try yoga! It's a great way to stay active and healthy, and it's perfect for desk workers. Just make sure to wear comfortable clothing, bring a mat or towel, and stay hydrated. Click To Tweet
Tips for Staying Motivated to Practice Yoga
It can be difficult to stick with any workout routine, let alone one that requires you to contort your body into strange shapes.
But the many health benefits of yoga – such as improving flexibility, reducing stress levels, and gaining strength – are worth the effort.
Here are a few tips for staying motivated to practice yoga:
Set realistic goals for yourself and celebrate each accomplishment, no matter how small.
Find a friend or family member who is also interested in practicing yoga and take turns attending classes or going on walks together.
Mix up your routine by trying different types of yoga styles. When you are working one on one with one of our instructors, you'll be challenged and motived by your teacher.
Take advantage of the many health benefits of yoga and remind yourself why you started practicing in the first place.
If your workout routine isn't providing enough of a challenge, try yoga! The many health benefits are worth the effort. #FitnessFriday Click To Tweet
Resources for Further Reading
If you're like most desk workers, you probably spend the majority of your day sitting at a computer. And while working out is important for overall health, it's not enough to counteract the effects of all that sitting.
That's why adding yoga to your routine is a great idea. Not only will it help improve your flexibility and strength, but it can also reduce stress and promote better posture.
Not sure where to start?
Here are some great resources for further reading on yoga:
Yoga for Beginners by Mark Stephens - This book is perfect if you're new to yoga or just getting back into practice after some time off.
It covers all the basics, from choosing the right gear to learning basic poses (and how to modify them based on your fitness level).
The Yoga Bible by Christina Brown - If you want an authoritative guide that covers everything from history and philosophy to different types of yoga practices, this is the book for you.
With over 200 illustrations detailing each pose, it's also a great reference tool when starting out.
Yoga Journal - This website offers helpful articles on everything from beginner tips to in-depth looks at different yoga styles. You can also find Pose Guides, which provide step-by-step instructions (with photos) for over 100 popular yoga poses.
Do You Yoga - This website is a great resource for both beginners and experienced yogis alike.
In addition to articles and videos on various topics related to yoga, you'll also find classes of varying lengths and difficulty levels that you can do from the comfort of your own home. And if you need support with starting or continuing your practice, give us a call and we'ld love to work with you.
Key Takeaway: Yoga is a great way to improve flexibility, strength, and posture, and to reduce stress.
FAQs in Relation to Working Out Isn't Enough: Advice for Desk Workers
How much should you exercise if you have a desk job?
If you sit at a desk all day, it is important to make sure that you are getting enough exercise. Desk workers tend to be more sedentary and have less opportunity to move around throughout the day.
This can lead to weight gain and other health problems over time. The amount of exercise you need depends on your age, weight, and overall health.
However, most experts recommend that adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. This can be broken up into smaller increments throughout the week (such as 30 minutes five days per week).
In addition, strength training should be done two or three times per week for additional benefits.
Can you be fit with a desk job?
Yes, you can be fit with a desk job. Although it may require more effort to stay active during the day, there are many ways to do so.
Taking frequent breaks to move around, using a standing desk or treadmill desk, and participating in an employee wellness program are all great ways to stay fit while working at a desk job.
How can I stay active while sitting at my desk?
Here are a few things desk workers can do to stay active:
1. Get Up and Move Around Every 20 Minutes or So.
This can mean taking a quick lap around the office, doing some light stretching, or just standing up and moving your body for a minute or two.
Invest in an ergonomic chair and/or setup that encourages good posture and limits sitting for long periods of time.
Take regular breaks throughout the day to get outside for fresh air and natural sunlight – even if it’s just for 10 minutes at a time.
Incorporate some simple exercises into your daily routine, such as desk push ups, chair dips, or calf raises
Try out Chair Yoga. We have some chair yoga routines on our youtube channel
Make Sure to Eat Healthy and Balanced Meals Throughout the Day to Keep Energy Levels Up – Avoid Processed Snacks and Sugary Drinks.
How can I exercise while working at my desk?
First, it is important to understand that desk workers are not getting enough exercise.
According to the National Health and Nutrition Examination Survey, only about 20 percent of adults in the United States get the recommended amount of physical activity each week.
This means that 80 percent of Americans are living a sedentary lifestyle, which can lead to a number of health problems including obesity, heart disease and type 2 diabetes.
There are several things desk workers can do to get more exercise while working at their desks.
First, they can take advantage of any opportunities to stand up and move around during the day. For example, they can stand up when they answer the phone or take breaks from sitting every 30 minutes to walk around for a few minutes.
Additionally, desk workers can use resistance bands or dumbbells to do some light weightlifting while sitting at their desks; this is an effective way to tone muscles and improve bone density without putting too much strain on the body. There are lots of chair exercises to do between meetings as well.
Finally, desk workers should make sure they are getting enough sleep and eating a healthy diet.
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.
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.