Desk Bound? Here’s What You Need To Do
Desk Bound? Here’s What You Need To Do
Written by: Kat Gal
Are you sitting at your desk too much? Try these tips to get active and start moving again without sacrificing your work.
Did you know that an average person spends 9.3 hours on average a day just sitting? This person likely spends much less time lying down, sleeping or resting.
Sitting is, however, endangering your health in many ways:
- Sitting requires nearly zero energy.
- When you are sitting, your fat-metabolizing enzymes decrease.
- Sitting too much is associated with obesity.
- When sitting most of the day, your good cholesterol can decrease by 20% while your insulin may plummet by 24%.
- Sitting too much increases your chance of heart disease.
- Sitting tightens and weakens your hip flexors, glutes and legs muscles.
- Sitting is linked to more inflammation in your body.
- Sitting is linked to bad posture, leading to health problems.
You don’t even need a 9-5 office desk job to sit too much. Having your own business, sitting at home in your PJs or at a coworking space in a beach town can lead to too much sitting. Being a student spending too much time in class, at the library, at your own desk and the computer lab requires sitting too. You may be an artist who works sitting down. You may just be spending too much time curled up on your couch reading, watching TV, knitting, coloring, listening to music or playing video games.
Sitting, sitting, sitting… we all do too much of it.
What Can You Do To Mix Up Your Sitting Lifestyle?
1. Take The Stairs
Whenever it’s possible, take the stairs. If you work on the 20th floor, don’t use it as an excuse. Walk up to the 1st or 5th floor – wherever you can make it – and take the elevator from there on.
2. Take Breaks
Take breaks while working. Stand up. Stretch. Walk around. If you have a chance, go outside for 5-10 minutes or walk around in the office for the same amount of time every hour.
3. Pay Attention To Your Posture
Get a fit ball, a ball chair, a kneeling chair, a chair for posture support. Paying attention to your posture is half win. The best is to work at a standing desk of course to reduce your sitting time by hours.
4. Walk Or Take Your Bike To Work
Walk to work or take your bike if possible. If you work far away and you feel like you must drive or take public transport, then park or get off 20-30 minutes away from your job and do the rest walking or biking. Or arrive 20-30 minutes early and go for a walk before entering the office.
Stretch as often as possible. You can set a reminder on your phone. Stretching every 15-20 minutes is the best, but an hourly stretch can be helpful too. There are many videos online on how to stretch or do yoga at your desk.
6. Walk When You Are On Your Phone
When taking a call on your cell, walk around or stretch in the meantime. If you are desk bound with a regular phone, you can still stand up while being on the phone and move around a bit.
7. Talk To People In Person
Instead of emailing or calling a colleague a few desks away, stand up and walk over. Speaking in person can often be nicer and more productive anyways.
8. Exercise Regularly
Even when using these tips, you still have limited options to move and stretch while working or studying at a desk. Make sure to move outside of your work time. Instead of sinking into your couch, try to exercise for at least 20-30 minutes. Schedule some activity both before and after work. For example, do an actual workout before work then a light walk and some stretching after. Again, walking or biking to and from work is the best way to make sure to get some movement in.
9. Move With Your Friends
When meeting friends and family, instead of simply sitting at a cafe or having drinks or dinner, suggest a walk outside if possible, or indoors at a mall if the weather is not the best.
10. Cook (Standing Up)
Cook your meals: cutting up your veggies, mixing up the ingredients and stirring your dishes standing up keeps you on your feet and the end result will help keep your belly satisfied and your body nourished.
Use these tips and you will be moving more in no time. Moving more will help your emotional and physical well-being greatly.
Are you sitting too much? How will your break up your sitting routine? How will you be moving more this year? Share in the comments below, we’d love to hear from you.
Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
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