Sitting for long periods of time can have negative effects on your physical and mental health. According to the World Health Organization, sedentary behavior is a risk factor for chronic diseases such as obesity, cardiovascular disease, and type 2 diabetes. It’s important to stay active, even if you have a job that requires you to sit for most of the day. In this blog, we’ll provide tips and tricks for staying active at a sedentary desk job.
Take Short Breaks From the Desk for Movement
Taking short breaks to stretch and move throughout the day can have numerous benefits. One study found that taking short, frequent breaks from sitting can improve blood sugar levels and reduce the risk of developing type 2 diabetes. Another study found that standing up and stretching for just 2 minutes every hour can improve blood flow and reduce the risk of deep vein thrombosis. It’s important to listen to your body and take breaks when you feel the need. Set an alarm or reminder on your phone to remind you to stand up and stretch every hour or so.
Incorporating Activity Into Your Daily Routine
One way to stay active while working at a desk job is to incorporate physical activity into your daily routine. This can be as simple as walking or biking to work, taking the stairs instead of the elevator, or going for a walk during lunch breaks. Even small amounts of physical activity can have significant health benefits. According to the Centers for Disease Control and Prevention, adults should aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week.
It’s important to set small, achievable goals and gradually increase your activity levels. This can help you build a habit of staying active and make it feel more manageable. For example, you could start by taking a 10-minute walk every day. As you progress, you can gradually increase the duration and intensity of the walk.
Desk-Job Friendly Exercises
There are many easy exercises that can be done at the desk or in a small space. Some of these exercises could be:
- Chair squats
- Leg raises
- Shoulder rolls
- Neck stretches
- Calf raises
Performing these exercises routinely can help improve your strength, flexibility, and balance. You can also use small weights or resistance bands for added resistance.
It’s important to pay attention to your form and start with a comfortable weight or resistance. Learning proper form can reduce the risk of injury, which can include strains, sprains, and tears.
Seeking Professional Help
If you’re struggling to stay active at a desk job, it might be helpful to seek the advice of a physical therapist or other healthcare professional. A physical therapist can help develop a personalized plan for staying active and help you overcome any physical challenges you might be facing.
When seeking a physical therapist, it’s important to find someone who is knowledgeable and experienced in helping people with sedentary lifestyles. Ask for recommendations from your primary care doctor or do some research online to find a physical therapist who is right for you.
During physical therapy sessions, it’s important to communicate with your therapist about your goals and any challenges you might be facing. Your therapist can provide you with exercises and stretches that are tailored to your needs and help you stay motivated.
Conclusion
Staying active at a desk job has numerous benefits. These can include:
- Improved physical and mental health
- Increased energy and productivity
- Reduced risk of chronic diseases
By taking short breaks for movement, incorporating activity into your daily routine, and doing desk-friendly exercises, you can maintain an active lifestyle despite a sedentary job. If you’re struggling to stay active, don’t hesitate to seek the advice of a physical therapist or other healthcare professional. With a little effort and creativity, you can find ways to stay active and healthy while having a desk job.
This article is brought to you by Brewer Physical Therapy. At Brewer PT, we take a personalized, one-on-one approach to your care. For one thing, you’ll always have the option to see your physical therapist. We take the time to get to know you and your challenges. This helps us to track your progress week-by-week and partner with you on your road to recovery. For more information, contact us today!
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