In today's busy working environment, nobody has time to take care of their physical or mental health. Most of us spend most of our time sitting at a desk while working. This makes our lives sedentary which can cause serious health issues including mental health. Sitting too much on a desk can lead to various health problems such as obesity, heart issues, and even mental conditions like stress, and anxiety as well. However, some types of physical movement while working in your daily routine can significantly help you to improve your physical and mental health and make you active at your work. In this article, we will discuss the impacts of a sedentary lifestyle and how to stay active at a desk job.
Risks of a Sedentary Lifestyle
Modern office workplaces are making our lives more sedentary, sitting on a chair with having laptop or computer in front of your eyes for too long can lead to serious issues in your health including:
Health Impacts: Issues such as obesity, diabetes, heart attack, indigestion, low energy levels, and low immunity are common in those people who are sitting for too long at their work.
Mental Health Effects: Just sitting at a desk and not doing any physical activity can lead to severe mental health issues like stress, depression, short-term memory, productivity reduction, and anxiety.
How to Stay Active at a Desk Job
If you do not want to ruin your overall health due to excessive sitting and are not able to quit your job as well then you do not need to worry, simple changes in your routine make you active at your work and will not impact your health as well. So let's see how to stay active at a desk job.
Create a Movement-Friendly Workspace
Setting your workspace in a manner so that the movement will be easy and you will be able to maintain a good posture in it will be very beneficial. You can arrange your desk to increase a good posture while sitting and can manage easy movement. you can set up an adjustable chair and desk as well.
Schedule Regular Breaks
It is very important to manage your break timing and have regular breaks in your day to stay active. One of the most effective methods for arranging breaks and getting better productivity is the Pomodoro Technique, which involves working for 25 minutes and then taking a 5-minute break. While taking these breaks, stand up, stretch, or you can take a short walk around the office to recharge your energy and focus.
Incorporate Quick Desk Exercises
You do not have to go to the gym to maintain your physical and mental health. Performing simple exercises at your desk will be very beneficial for you. You can try doing neck rolls, shoulder shrugs, and some stretches on your body to reduce muscle tension. You can also perform desk push-ups, chair dips, or seated leg raises to keep your muscles active at your desk.
Utilize Walking Meetings
Meetings while walking can be an excellent way to increase your productivity as well as maintain your physical and mental health. Try to take most of your meetings by walking around the office.
Stay Hydrated
Staying hydrated is very important to maintain moisture in your body along with improving your energy levels. Drinking more water will also be a part of your movement, if you drink more water you have to go bathroom which involves movement. You can take a liter of bottle and make sure to finish this bottle 2 times while working. You can add some safe energy powders to the bottle for taste.
Practice Mindfulness and Relaxation Techniques
Practicing mindfulness and relaxation techniques while working can be very helpful for your mental health and productivity. Try to meditate for 5 minutes 2-3 times a day while working. It will refresh your mind and increase your thinking ability.
Conclusion
In this article, "How to Stay Active at a Desk Job" we learned about the importance of staying active while working in your life, how short daily routine habits can promote our overall well-being, and how to stay active at a desk job. Hope this article will be helpful for you and if you have any doubts, queries, or suggestions regarding this article you can contact us by visiting our Contact Us page.