Surprisingly, working at your desk throughout the day might not be the best option for your health. Studies show that more than 80% of jobs in the United States are sedentary, which means millions of people experience long hours of sitting and physical inactivity. Sitting for prolonged periods limits the calories you can burn, resulting in reduced energy expenditure and increased energy intake at work, which research shows is a risk factor for weight gain and obesity.
Aside from excessive weight gain, other health conditions linked with a sedentary lifestyle include high blood pressure and musculoskeletal disorders. Interventions are, therefore, necessary to help you avoid the harmful effects of a desk job on your health.
Here’s how to stay fit and keep your body in peak condition despite working at a sedentary job:
Improve Office Ergonomics
This study reports that sedentary behavior is associated with musculoskeletal pain, especially when you hunch your shoulders and head forward, which causes muscular imbalance. To avoid musculoskeletal disorders and injuries, you can invest in good office ergonomics to help you maintain a healthy posture. Opt for ergonomic chairs with a good tilt mechanism and optimal recline settings to keep your spine, hips, neck, and arms adequately aligned, such as the Herman Miller Aeron Chair and Steelcase Gesture Chair, the reviews of which can be found here. A good ergonomic chair provides good lumbar support for your lower back, ensuring comfort and pain-free sitting for hours.
Take the Stairs More
If you work an office job, you might be used to taking the elevator daily. But if you want to add a physical routine that can offset the adverse effects of your sedentary work, try to take the stairs more often. If your office is in a high area, you can hop off the elevator at least three stories away from your office and take the stairs instead. As we mentioned in a previous article, doing stair workouts is a great way to log in some steps and physical exercise for the day, and making it a habit can benefit cardiovascular health.
Make Time for Exercise
Although sedentary jobs may glue you to your desk, there are still ways to squeeze in physical activity. For instance, jogging can help maintain overall health; all it takes is at least 30 minutes a day before or after work. Studies show that running can significantly improve body composition by inducing changes in body mass and fat, helping you offset the weight gain caused by a sedentary lifestyle. You can also try a walking pad like DeerRun while working, especially if you have a remote setup. Research found that walking one mile per hour using these pads burn 100 calories, making them a good workout companion.
Maintain a Healthy Diet
Keeping your body in peak condition amidst working a sedentary job necessitates eating healthy meals. Healthy eating choices make it easier to combat the adverse effects of a sedentary lifestyle. Make time to prepare home-cooked foods for work, prioritizing nutritional meals composed of fish or lean meat, fruits, and vegetables. You can also keep a stash of healthy snacks at your desk. This stash can include nuts rich in protein and healthy fats that make them a healthy option for staving off hunger. A fruit smoothie and a whole grain sandwich are also excellent choices over processed snacks.
Working at a sedentary job can lead to several health problems associated with excessive weight gain and musculoskeletal disorders. Follow these tips to help you maintain good health and combat the negative effects of a sedentary lifestyle.
Article written by: Rosey Jamison
