How to Stay Healthy When You Sit at a Desk All Day

Sticky Notes Blog

May 2, 2018

How to Stay Healthy When You Sit at a Desk All Day

eon 5:2

Study after study has shown that sitting down all day isn’t good for you. However, it’s impractical to assume you can do all of your work on a treadmill. Is there a healthy medium between being a desk dweller and a fitness junkie? Thankfully, there is. Here are just a few ways to stay invested in your health even while working a desk job.

Take A Break
The advent of activity trackers like Fitbit makes it easier than ever to get your move on. Set a reminder to get 250 steps an hour, and your device will buzz to remind you to get up and move around. Don’t have time for a quick stroll around the office? Do fifteen jumping jacks, a minute wall-sit, or hold a plank for thirty seconds. There is no reason to stay in your seat at all times; give your body the break it needs by getting up, even if it’s just to walk to the copy room and back. Not only will your body thank you, but your brain will, too. Taking a short break to get up and move around improves focus and helps you stay energized.

Stretch or Move In Place

If you want a little more of a physical challenge when you take a break, try some deskercise. This new trend makes the space and objects around you part of your fitness regimen. Need to make copies? Do some calf raises while you wait. If you want to build upper body strength, consider doing incline pushups on the wall or tricep extensions with a full water bottle (or two). If you’re feeling the tension in your upper neck and shoulders, try seated shoulder shrugs. Deskercise is all about innovation–which movements can you come up with while you work?

When in Doubt, Walk

Have a busy day ahead of you at the desk? Use every opportunity you can to get moving. Take the stairs instead of the elevator. Ask a colleague if they would join you for a walking meeting. Take any phone calls on a headset or bluetooth so you can pace in the conference room or take a walk around the building.  Instead of sending emails to your coworkers, seek them out in the office. Just because you work at a desk all day doesn’t mean you’re physically confined to that space; there is always something you can do while on the move.

Focus on Food
If movement isn’t something you have time for in the day, make sure that you’re fueling your body as best you can. After all, abs are made in the kitchen. Instead of indulging in whatever food is available at the office, bring your meals and snacks with you. Meal prepping for yourself on Sundays sets you up for success with the added benefit of saving you money. Or, if your office supplies healthy food, opt for nuts, fresh fruit, or cheese–anything high in fiber or protein will keep your blood sugar levels stable and your energy levels up.

Stay Hydrated
You’ve heard over and over again that you should be drinking 8 glasses of water a day, but it can be easy to get distracted and forget. Dehydration can lead to headaches and chronic fatigue and impact both your work and your mood. Not sure how to manage it? Try taking a drink every time you get up, setting a reminder on your phone, swapping your soda for sparkling water or fruit-infused water,  or even investing in a smart water bottle.

Plan Your Gym Time

It can be a challenge to stay on track of your fitness goals while working; planning out your workouts in advance will keep you accountable and motivated. On Sundays, decide when and how you want to get your exercise in. You could bike to work, for example, or take a class at a gym nearby. Scheduling in your exercise is a great way to ensure you stay focused, and it will give you something to look forward to. If you don’t particularly like the gym, try a rewards system for exercising before or after work. For example, after sticking to a routine for a month, reward yourself by going out to eat at your favorite restaurant.

A desk job is no longer an excuse for not staying healthy; there are many options to keep you healthy while you work. Whether you want to turn the space you’re in to a mini-gym or get up and move every hour, there is always something you can do. While you focus on your work and staying healthy, let EON take care of all your business needs. Contact us today to see how we can improve your office.